New Years HUMP DAY 171227

CrossFit Denham Springs – CrossFit

QOD:
Why compare yourself with others? No one in the entire world can do a better job of being you than you.

This is the final week of 2017 so let’s make it a good one.

NO CLASS ON January 1, 2018!

New Class Schedule starting Jan 2nd
MONDAY – 5:00 & 9:00am, 1:00, 4:30, 5:45, & 6:45PMpm

TUESDAY – 5:00am, 9:30pm (CARDIO -45 min), 4:30, 6:00 (CARDIO -45 min), & 7:00pm (CARDIO – 45 min)



WEDNESDAY – 5:00 & 9:00am, 1:00, 4:30, 5:45, & 6:45pm

THURSDAY – 5:00am, 9:30am (CARDIO – 45 min), 4:30, 6:00 (CARDIO -45 min), & 7:00pm (CARDIO – 45 min)



FRIDAY – 5:00 & 9:00am, 1:00, 4:30, & 5:30pm

SATURDAY (BRING A FRIEND) – 9:00am

Warm-up (No Measure)

Warm-Up

7 Rds of ROWLING with a partner

*Person farthest from 100m gets 5 burpees per rd

*Athletes stops pulling at 80m mark, no pulls after 80m

Then do:

3 Rds:

3 Press

4 Muscle Cleans

5 Front Squats

*Keep weight light but increase weight each round. Rest between Rds as needed.

Metcon (AMRAP – Rounds and Reps)

As many Rds and reps as possible in 20 minutes:

12 Deadlifts (155/105#)

9 Hang Cleans

6 Jerks

5 Chest 2 Bar pull-ups

10 Pushups

15 Squats

5 Chest 2 Bar pull-ups

10 Pushups

15 Squats

*1 rd will consist of 1 rd of DT and 2 rds of Cindy

*Goal is 4+ Rds

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