Announcements

Friction CrossFit Liftoff
Sat, Jan 25th
$60
Snatch, Clean & Jerk, Squat, Bench, Deadlift
Create Your Supertotal!

FrictionCrossFit – CrossFit

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QOD

Would you rather give up cheese or chocolate for the rest of your life?

Warm-up

abmat pizza game – 5min

penalty = 5 burpees

+

x3

10 HRPU

10 pass throughs

10 banded wall slides

+

1min/side:

pec smash

1min:

ring shoulder ext.

Bench Press (5×2 Climbing to 90%)

cap: 15min

Metcon (AMRAP – Reps)

FT:

50 slam balls / athlete. 30/20

50 push-ups / athlete

50 air squats / athlete

50 ring rows / athlete

50 RKB / athlete 53/35 or 44/26 or 35/18

cap: 18min

* Partner 1 performs all 50 while partner 2 is on a jump rope (DU or SU). then switch. Once both partners have each done 50, move to next movement.

Score = Reps

Stimulus: stay strong on the rope while performing light weight/ body weight movements between

~NT