Saturday, December 18 WOD

Fight gone bad…..sort of

1 minute on a continuously running clock for max rep score of:

Treadmill Run for speed

Double Unders

Kettle Bell Swings (18kg / 12kg)

20 Yard Tire Pull

Row for caloires

Rest

Burpees

Sumo Deadlift Highpull (1.5 pood / 1 pood)

Box Jumps (20″ / 18′)

Push Press (65bs / 45lbs)

Row for calories

Rest

Pull-ups

Push-Ups

Sit-Ups

Squats

Row for caloires

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Post total reps

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CrossFit Journal

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CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco

Foodee

Random Recipe

Tomatillo Pulled Pork

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