1
Dec

Jen the Ripper

By: 321go Leave a Comment

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Jen handles some heavy weight for 55 Rippers each arm. 

Tell your friends and family about our Try CrossFit experience this Saturday at 11:00!

We'll be offering a scaled Fight Gone Bad workout for anyone who wants to take CrossFit for a test drive. This is your chance to get that friend or family member exposed to what we all love. It's ure to be a great time. The best thing you can do is come in with them.

 

Thursday WOD

Skill:  Shoulder to Overhead 3 – 3 – 3.  Increase weight after each set.  Start counting for your 3s only when it get's heavy, record method used ex. push press, split jerk…  12 mins.

Then…

15 Box Jumps

10 Thrusters (50% one rep max)

5 Burpees

5 • • 3  rounds

CD / mWOD

Wrist & Ankle Mobility

Advanced • Intermediate • Foundational

Scale to capabilities



 

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