16-12-19

HOLIDAY HOURS:
Friday 23rd: 5/6/930/12 CrossFit Class and 1030am BodyFit (evening closed)
Saturday 24th: normal hours
Saturday 25th: closed
Monday 26th: 8am oly, 9/10am CrossFit
Sunday 1st: closed
Monday 2nd: normal business hours

CrossFit WOD

Deadlift 1RM
(Sumo or Conventional Stance of Choice)

Row 1k For Time:
Then

AMRAP 5
75 Wall Balls 20/14’ to 10/9’
Max Rep Double Unders

Accessory:
3×10 Each Banded Hamstring Pull-Down
3×10+ Back Extension

Mobility:
Seated Straddle
PVC IT Mash
Banded Overhead Distraction


BodyFit
5x
10 Right leg KB/DB SLDL
10 Left Leg KB/DB SLDL
10 Dumbbell Press
5-10 Pull-ups or Ring Rows

For 15 Minutes
30 Second Max Effort Bike
30 Second Rest