12/13/2017


IC CrossFit – CrossFit

Last Day to bring in a Unwrapped toy for the kids.
FRIDAY !!! Party Time. 8pm. Bring a Dish and Beverage of your choice.

Hang Clean (4 sets 3 reps. 80%)

Hang Squat Clean

Metcon (AMRAP – Rounds)

EMOM 12, alternating:

Min 1 – 5 Power Clean @ 75%

Min 2 – 15/12 Calorie Row

Min 3 – 15 Ab-mat Sit-Ups
75% of your Hang Squat Clean is your PC wt.

SCORE: completion of each min. =1 RD.

SCORE is out of 12 possible RDs