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**Christmas Party is this Friday, Dec 16th @ 6:30pm

Kelton McDonald at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (10 Min Cap):
10 Box Jump Over
10 Bar Dips
10 PVC Passthrough
3 Wall Walks


Overhead Archetype: Side-Roll-Out SMR, Banded Overhead Distraction

Workout of the day for Tuesday, December 13th, 2016:
Skill:
3 Rounds, 20-30 sec:
Strict Bar Hanging Hollow-to-Arch

3 Rounds, 20-30 sec:
Bar Kip Extreme Drill

3 Rounds, 20-30 sec:
Bar Kip Swings

10 Rounds, 40 seconds each*:
• Chest-2-Bar
• Burpees
• Rest

*Tabatta Scoring! Pick a number that is difficult that you can maintain for all 10 rounds.