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Captain Hook

Perpetual Fitness – CrossFit

Join our team for the Jingle Bell Run/Walk!
Follow this link to register: https://events.arthritis.org/index.cfm?fuseaction=donordrive.team&teamID=19660
Use coupon code PF2019 for $5 off!

2019 JINGLE BELL RUN
Sunday, December 15, 2019
Legacy Village
25001 Cedar Rd, Lyndhurst, OH 44124
5k Run/Walk and 1-mile Family Fun Run step off at 9:00am


THANKSGIVING WOD 2019 @ 9AM!!!!

Weightlifting

Snatch (7 Rounds, every 2:00)

3 Snatch Grip Deadlifts

2 Snatch High-pulls

1 Snatch

*Not TnG; build in weight.

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

1:00 Power Snatches (95/65 | 65/45 | 45/35)

1:00 Back Rack Step-ups (20/18 | 16/12 | 12/Plate)

1:00 Rest

Flex

Metcon (No Measure)

TRACKS

ENCORE

3 Rounds

1:00 HS Walk Practice

1:00 Ring Support Hold

1:00 Rest

CORE

3 Rounds

1:00 KB Side Bends

1:00 Bicycle Crunches

1:00 Rest

PUMP

3 Rounds

1:00 DB Hammer Curls

1:00 Barbell Curls

1:00 Rest

CARDIO

3 Rounds

1:00 Mountain Climbers

1:00 Shuttle Sprints

1:00 Rest

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