181207

Carlisle CrossFit – CrossFit

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First Friday!

First Friday (No Measure)

Work a skill, practice a movement do a benchmark!

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
35# bar for women

Metcon

Countdown to Christmas (Time)

12 Push Ups

11 Squats

10 Sit Ups

9 Box Jumps (24/20)

8 KB Deadlifts (74/53)

7 Med Ball V Ups (20/15)

6 Mountain Climbers

5 Burpees

4 Jumping Plate Lunges (45/25)

3 Over Head PVC Squats

2 Pull Ups

1000 m Row
* Teams of 2 or 3

* Start with 12s, then 12, 11…then 12, 11, 10…12, 11, 10, 9…etc.

* Partition as needed

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