December 27, 2013
Congrats to Cynthia and Mike on their recent engagement.
SHE SAID YES!!!
CROSSFIT RXD MOMS AND DADS:
If you need to pack up some of the kids old toys to make room for all the new ones, please feel free to donate a few to the RXD Kid’s Room.
- Toys must be clean
- Toys must be working
- No toys with small parts that could be a choking hazard for small children.
- No toys with lots of pieces, like puzzles, as they will be scattered and lost.
- Toys should be age appropriate for 3-7 years.
Bench Press 3-5 reps
(30 seconds rest)
Strict Pull-Ups 5-10 reps
(2 minutes rest)
Box Jump 24/20
Box Jump 30/24
Supplemental Performance Training:
EMOM 12 minutes
1 Snatch 70%
4x 15 reps DB flyes
These should be performed on a flat bench.
Keep it light and maintain form.