News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.
Pre Work
Oly Technique Work- 3 Position Clean- Top to Bottom
12-15 min to work up to about 80%.
Fitness, Performance Workout
3 Rounds- rest 2 min in between rounds
**Go hard, put bar down as little as possible!**
5 Deadlifts 135/95#
4 Power Cleans
3 Thrusters
2 Hang Cleans
1 Jerk
1 min max Burpees!
Post Work
Recovery jog/row. Roll & Stretch! Crossover Symmetry!
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