12/8/11 Th
December 7, 2011
12-10-11 Sat
December 10, 2011

12/9/11 Fri

No open gym this sun Dec. 11

-We’re going to the clash-

Super Set (s/s)
3 sets
BB Curl – max reps Frijoles0
BB Skull Crusher – max reps to 20
start w/ empty bar
increase sets by 5 lb increments if able to complete both exercises at 20 reps
rest atleast 1 min b/t s/s

10 min AMRAP
10 Slam Balls
50ft run
100ft Wt’d lunge
50ft run

Rest 5 min

10 min AMRAP
8 Split Squat Jumps
8 Air Squats
8 Dips
8 MB pledge Push Ups

Thanks for your interest in joining

CrossFit iQ

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