CF Blog December 19

Partner WOD:    IMG_1468
8 Rope Climbs
20/15 cal Assault Bike           (each, relay)
40 KBS      (2/1.5)
200m run             (each, relay)
6 Rope Climbs
20/15 cal Assault Bike
30 KBS
200m run
4 Rope Climbs
20/15 cal Assault
20 KBS
200m run

*split rope climbs and KBS as needed
*complete Assault Bike and Run relay style 

Conditioning WOD:

A) Rowing
1:40/:20r x 9

*this is a pre set workout on the concept 2 rowers, go to menu-select workout-custom list-v1:40/:20r…9
*1:40 sec of work followed by 20 sec of rest x 9 rounds, after the 5th round you get a 2 min break (just follow the on screen instructions)
*track meters each round

B) EMOM 6

Min 1: 20 Hollow Rocks
Min 2: 40 sec Abmat Sit-Ups
*

Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25th – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only

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