Dec
04
2016

Crossfit Syosset/ Monday, December 5th

This Friday December 9th is the Christmas Party!
There will be a sign up sheet on the desk, please gimme your name and the name of anyone you are bringing if you will be attending.
Thanks

This is the 2nd week of the lifting program so be sure to change your numbers from last week.

Skill:
Back Squat
80%    @ 4 reps
87.5% @ 3 reps
95%     @ 2 reps

Workout:
Amrap in 20 Min
5    Pull ups
10  Push Ups
15  Air Squat
20 Cal Row

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