Extended Warm Up
Strength
Power Clean (12×1 @ 70% 1RM EMOM)
Strength
Power Snatch (12×1 @ 70% 1RM EMOM)
WOD
Someday, Maybe… (Time)
50 Dubs (x3)
50 Sit Ups
5 Bar Muscle Ups
40 Dubs
40 Sit Ups
4 Bar Muscle Ups
30 Dubs
30 Sit Ups
3 Bar Muscle Ups
20 Dubs
20 Sit Ups
2 Bar Muscle Ups
10 Dubs
10 Sit Ups
1 Bar Muscle Up
50 Sit Ups
5 Bar Muscle Ups
40 Dubs
40 Sit Ups
4 Bar Muscle Ups
30 Dubs
30 Sit Ups
3 Bar Muscle Ups
20 Dubs
20 Sit Ups
2 Bar Muscle Ups
10 Dubs
10 Sit Ups
1 Bar Muscle Up
Abs/Core
3×15 each side GHD Wood Choppers
12.6.14 – Holiday Amazing Race
• CrossFit Main Line will NOT hold classes
• CrossFit R5 will be open 8:30am and 9:30am
(babysitting will be available at both times)
• CrossFit R5 will be open 8:30am and 9:30am
(babysitting will be available at both times)
10 Strict Pull Ups
10 Kipping Pull Ups
10 Chest to Bar Pull Ups
10 Hips to Bar