181207

2018 CrossFit Roseville Christmas Party

Pre-Wod
Dynamic Group Warm-Up
3-Primary SMR

Workout of the Day for Friday, December 7th, 2018:“3 Primary SMR
For Time:
1000m Row
75 Dubz
50 Burpee

21-15-9:
Backsquat 155/105-lb
Ring dip

“After party”
15-12-9:
Hang Power Snatch 115/75-lb
Chest-2-Bar

Sweat Sessions Workout for Friday, December 7th, 2018:
6 Rounds:
30 DB Movement*
200m Run
10 Weighted Abmat Sit-Up

*DB Movements:
Round 1: DB Deadlift
Round 2: DB Hang Clean
Round 3: DB Front Squat
Round 4: DB S2OH
Round 5: DB Snatch
Round 6: DB Thruster