Another drop in from Rachel, Lisa and Jill!!
**No 5:30pm group class on Friday due to the holiday party**
Inguz Update: The CrossFit Inguz holiday party is this Friday, December 14th!! The party starts at 6:00pm at the Malted Barley in Westerly, RI. Get your tickets anytime this week at Inguz ($10 per person, cash only).
Strength
Push Jerk (Heavy 5-4-3-2-1)
* 15 minutes to build to a heavy set 5-4-3-2-1
WOD
“Down Time”
7 minute AMRAP:
3-6-9-12-15…
Deadlifts (115/75#)
Hang Power Cleans (115/75#)
Push Jerks (115/75#)
* Continue adding 3 reps every round until time expires. Post total rounds and reps completed to the whiteboard.
Accessory Work
1. Gymnastic Conditioning
Every 90 Seconds x 5 Rounds:
20/14 Calorie Row
Max Handstand Push-ups
* Rest 30 seconds after each round. Rounds 1-3 strict HSPU…rounds 4-5 kipping HSPU.
