Yeah we clean up alright…Congrats again Ed and Jess!!
**Inguz Holiday Party is this Friday**
No 5:30pm Class on Friday
The CrossFit Inguz holiday party is this Friday, December 13th!! 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
Front Squat (Heavy 3)
* 15 minutes to build to a heavy set of 3 reps.
WOD
“Geico”
15 Minute AMRAP:
60 Double Unders (90 Singles)
30/21 Calorie Assault Bike/Row or 400m Run
15 Front Squats (155/105#)
* Post rounds and reps completed to the whiteboard.
MOVE 45
7 minute AMRAP:
60ft Plate Push
120ft Shuttle Sprint
5 Burpees
1 Minute Rest…
7 minute AMRAP:
150 Jump Rope
10 Tuck Jumps
10 Shoulder Taps
1 Minute Rest…
7 minute AMRAP:
30 High Knees
10 Wall Push-Aways
20 Grasshoppers
After Party
1. Body Armor
4 Giant Sets:
16 Weighted Sit-ups
12 Barbell Romanian Deadlifts
8 Pausing Barbell Rows (2 second pause on chest)
*Rest 2 Minutes Between Sets*
