HUMP DAY 171115

CrossFit Denham Springs – CrossFit

If it wasn’t hard, everyone would do it. It’s the hard that makes it great.
-Tom Hanks

Prayers for the Wascom Family.

The second half of the Nutritional challenge starts this week. Stay strong for the next 3 weeks!

The CFDS Tacky Sweater Christmas party will be held on Saturday, December 9th. Like always, we will be supplying the main courses of food, but side dishes are always accepted. We will be doing “Steal a gift” game with guys vs guys and ladies vs ladies, along with some othe fun things. BYOB and invite your friends and family to attend. More information will be given in the next week or two.

Warm-up (No Measure)

Warm-Up

8 minutes of work:

8 Box Step-ups

:45 second row

Front Squat (3-3-3)

Front Squat (Max reps at 70% of set 3 weights in 1 minute)

Max reps at 70% of set 3 weight in 1 minute

Metcon (Time)

CHA CHA SLIDE

For time:

20 Box step-up & overs 45/30#

Run

Box step-up

Run

BS up

Run

BS up

run

BS up

Run

**All step up and overs are to be done Facing the box

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