The sign up sheet is out for the In house competition and Christmas Party.
CFIP Competition @ 8:30 Dec 17th. Teams of 2. $20 a team.
*Keep a eye out for one of the WODs week*
Christmas party Dec 17th @ 7.
WOD:
AMRAP 3:
15 Calorie Bike/Row
15 Power Cleans (115/85#) (95/65)SC
Rest 3:00
AMRAP 3:00
12 Calorie Bike
12 Power Cleans (135/95#) (115/85)
Rest 3:00
AMRAP 3:00
9 Calorie Bike
9 Power Cleans (155/105#) (135/95)
AMRAP 3:
15 Calorie Bike/Row
15 Power Cleans (115/85#) (95/65)SC
Rest 3:00
AMRAP 3:00
12 Calorie Bike
12 Power Cleans (135/95#) (115/85)
Rest 3:00
AMRAP 3:00
9 Calorie Bike
9 Power Cleans (155/105#) (135/95)
*RX do the Bike*
Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 12 unbroken bar muscle-ups
B. 4 sets of 9 unbroken bar muscle-ups
C. 5 sets of 7 unbroken bar muscle-ups
D. 6 sets of 5 unbroken bar muscle-ups
Rest 1 minute between sets
SC: C2B pull-ups or pull-ups
