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Good luck to the three teams that we have representing CFEX at December Heat!!! Be safe and kill it!!!

8AM OLY and CF Intro

9AM Advance and CF Endurance

Metcon (Time)
5 Rounds

2 Muscle Ups or 2 Hips to Bar
4 Power Snatch @ 75% of 1RM
8 Box Jump Overs

Metcon (Time)
25 - 20 - 15 - 10 - 5

Wtd GHD SU (20/14)
DU / Singles x 2

10 AM Community WOD

Metcon (Rounds and Reps)
20 Min AMRAP

2,4,6,8,10,12...

- Clean (135/95) SCALED - DL
- Med ball SU x 5 (25/20) SCALED - (14/10)
- Pull Ups SCALED - Jumping Pull Ups x 2
- S2OH (w/ Clean/DL bar) SCALED (Lighter Bar)

* We will split the class into teams and each person must go through this sequence in relay fashion.  One member will complete 2 cleans or dealifts, 10 med ball sit ups, 2 pull ups, 2 s2oh, and then tag the next partner. Partner 2 will perform 4 cleans or deadlifts, 20 med ball sit ups, 4 pull ups, and 4 s2oh.  Your team will continue to go until the end of the 20 mins.  A partner can be tagged in at any time.