Monday January 8th

"Urgent Equipment Fee Deadline Jan 15th"

HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE

WOD
BB/Strength
EMOMx12 climbing
Min 1-3 3 Hang Cleans P/S/S
Min 4-6 2 Hang Cleans P/S/S
Min 7-12 1 Hang Cleans Heavy as possible

Conditioning
“Dirty 30”
30 reps of each movement
For Time
Box Jumps 20”
Jumping Pull Ups
KBS 1 pood
Walkng Lunges
Knees 2 Elbow
Push Press 45/35
Hips Xtensions/Supermans
wallballs 20/14
Burpees
II Unders
Time Cap . 20:00

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