InSANTAty Wins!

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Congratulations to Team InSANTAty!!!!

Today’s Classes

The Box

CrossFit 

5:30am, 7:30am, 9:30am, 12pm, 4:30pm, 5:30pm 6:30pm

Kids Class – 4:30pm

Teens Class – 5:30pm

The Clinic

Group Classes – 5:45pm & 6:45pm

 

Dynamic warm up
Group warm up
Banded shoulder warm up
50 heavy Russians
Inside out tabata squats  full range of motion! 
10 seconds work
20 seconds rest in the bottom position
Strength
Snatch push press + Oh squats  (2+2).  4 sets.
tempo on oh squats 53×1
Skill
Ladder drills.
Wod 
Amrap in 12 minutes
Run 200
12  power snatch 95/65
Mad mobi 
Lat stretch band
Keg stretch
Roll calves w bb
Hamstring up n over

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