Sunday 120317

CrossFit Brunswick – CrossFit

Box News: New Month, New Hashtag! Use #books4kids to help support Toys for Tots!!

This Month’s Free Friday will be the 15th. NO SOCIAL (see below)

Kate & Al will be hosting our Christmas Party this year on Saturday the 16th! More details to come!

Warm-up

15min for WOD Explanation & Athlete’s Choice Warm-up

Metcon

Going to Auntie’s (Time)

For Time:

400m Run

21 KBS 53/35 (+70/53

12 Pull-ups (+Chest-to-Bar)

20 Ground-to-OH 95/65 (+135/95)

400m Run

15 Overhead Squats 95/65 (+135/95)

20 Pull-ups (+Chest-to-Bar)

20 Push-ups (+HSPU)

20 AMSU (+GHD Sit-ups)

20 Air Squats (+alt Pistols)

400m Run

30 Box Jumps 24/20 (+30/24)

30 WBS 20/14

15 Thrusters 95/65 (+135/95)

15 Pull-ups (Chest-to-Bar)
-Perform Solo for Rx or Rx+

-If done with a partner, athletes may partition all reps as desired but will run together.

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