12/22/2016 Thursday


Announcements

Be sure to join us on Christmas Eve for the “12 Days Of Christmas” WOD!! Class at 9am and 10am!

Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Cluster (1-1-1-1-1)

Squat Clean into a thruster

Metcon

Metcon (AMRAP – Reps)

EMOM 12:

Even: 5 Deadlifts (275/185 or 60-65% of 1RM)

Odd: 30 seconds of max alternating lunges
Score is total lunges.

Categories: Wod

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