Thursday, 11-15-12

Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders.   30 min to complete: 4×8 Bench Press 4×10 DB Flys 4×10 Weighted Push ups 4 Plank Circles 30-20-10 DB Box Step Overs 50/35 24″/20″ 15-10-5 DB Thruster 50/35 *10 min Cap*

Merry Christmas!!!

Strength:  6 X 3 Cleans @ 70% of 1RM   15 Min AMRAP 15 Deadlifts 225/155 15 T2B 15 HSPU

8 and 9 am Classes only today For Max Reps in 33 EMOM min 1- Jumping Pull Ups min 2- Pistols min 3- Push-Ups min 4- Sit-Ups min 5- Strict Presses 75/55 min 6- Mountain Climbers min 7- DB Snatches 45/30 min 8- Wall Sit min 9- T2B min 10- DB Devils Presses 45/30 min…

For time: 100 DB Snatch 50/35 100 Wall Ball 20/14 100 Weighted Sit-Ups 50/35 100 OHS 95/65

NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY Skill/Strength – Handstand Walk 10mx3/ Handstand Hold 5 min total 5 RFT – 25 – Double Unders 200m-Run 25 – Box Jumps