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**Click Here to sign up for Stacey’s Gymnastics Seminar (Feb 25th @ 10am)
**Click Here to sign up for the CrossFit Open

Nicole Chase Berger at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 x 30 sec. “Dead Bug”


5 Min EMOM:
6 x 8 yard sprint
10 Goblet Squat


Squat Routine 2.0
Bent Leg Hamstring Pulses (2 min/side)
30 PVC Passthrough


Skill: DB Snatch

Workout of the Day for Friday, February 15th, 2017:
27-21-15-9:
35 DB Thruster 45/30-lb*
35 Chest-2-Bar

*35 Burpee Penalty for Dropping Dumbbells! Penalty Due after workout.

“After Party”
40 Alt. DB Snatch
40 GHD Sit-Up
20 Alt. DB Snatch
20 GHD Sit-Up

Sweat Sessions Workout for Friday, February 15th, 2017:
5 min Cap, Each Station*:

• 100 WallBall
• 30 Dumbbell Hang Clean & Jerk (Heavy)
• 12-9-6-3: Calorie Row / burpee
• 24-18-12-6 Russian KB Swing / Abmat Sit-Up

*3 minutes Rest Between Stations