637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

12/24/14

December 23rd, 2014

Strength:

 

OHS 5 X 5

warm up using 60, 70, and 80% of 5 rm

Set 1 is 92-94% of 5 rm

Set 2 is 95-97% of 5 rm

Set 3 is 100% of 5 rm

Set 4 is 101% of 5 rm

Set 5 is 102% of 5 rm

 

WOD:

 12 Days of Christmas

1 Rope Climb

200 Singles

3 Strip pull ups

4 HSPU

5 Knee to Chest

60 lateral jumps

7 Front squats

8 hand release push ups

9 Russian Swings

10 Kettle bell snatch

11 Ring Dips

12 Clusters

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