CrossFit Inguz Holiday Party
Inguz Update: The CrossFit Inguz Holiday Party is Friday, December 14th at 6:00pm at The Malted Barley (upstairs banquet room)!! Tickets are available for purchase at CrossFit Inguz for $10 per person (cash only). Friends and family are welcome to attend!!
WOD
“Roomba”
For Time:
10-9-8-7-6-5-4-3-2-1
Power Clean (115/75#)
After Each Round:
15 AbMat Sit-Ups
21 Double Unders (42 Singles)
* Post time to the whiteboard.
Accessory Work
1. Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
* Barbell loaded at 79% of 1RM front squat for both lifts.
2. Clean and Jerk Complex
5 Sets:
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk
* Build to a moderate set.
3. Bike Conditioning
For Time:
21-18-15-12-9
Assault Bike Calories
Rest 1 Minute Between Efforts
