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
5 min EMOM:
8 Second clean + Front Squat + Hang Clean + Front Squat + Jerk
** Partner up if needed, try and bump up a bit each set, use it as a great technique work and warm up**
Fitness, Performance Workout
4 Rounds of:
5 Clusters (squat clean thruster) 135/95#
:30sec Bar Hop Burpees
1 min Max Row
2 min rest
Score= Weight X Max distance row
Post Work
Cool down row/jog/walk.
Couch Stretch, Pigeon Stretch, Crossover Symmetry.
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