Lifting: DB Bench Press and Two Hand DB Bent Over Rows
Dumbbell Bench Press 12-12-12, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 12-12-12, using heaviest weight per set
TK
Complete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps (36″/30″)
12 Kettlebell Swings (70/53)
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. ~ www.crossfit.com
Photo by @snoridgecrossfit
Holiday Hours:
Christmas Week:
- 12/23: “12 WOD’s of Christmas” annual workout at 9am and 10am
- 12/25: Closed Monday for Christmas
- 12/26: 9:30am One Class only (Team WOD)
New Year’s Week:
- 12/30: Saturday normal 9am class
- 1/1: Closed Monday for New Year’s Day
- 1/2: TBD Stay Tuned for any changes
