Monday, 12.14.15

Coach Mike with some sick Front Rack mobility

Coach Mike with some sick Front Rack mobility

Conditioning
3 Rounds:
21 Sit-ups
15 Box Jumps (24/20)
9 Power Cleans (135/95)
400m Run


PRIME

OLY
EOMOMx10 (5 Rounds):
80% of 11/26/15 complete 2 of the following complexes every other minute for 10 minutes:
Power Clean – Push Jerk – Front Squat – Hang Squat Clean – Split Jerk

Gymnastics
10-9-8-7-6-5-4-3-2-1 Unbroken Reps of:
Kipping Handstand Push-ups


CFU NEWS

Busy week at CrossFit Utica...
This Thursday is Bring A Friend Day!
And Friday is our Ugly Sweater Holiday Party! Be sure to sign-up on the potluck sheet. We are looking forward to all the tasty treats everyone will be bringing.