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December 15 2016

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Dec

December 15 2016

gifts-for-crossfitters

December 15 2016

We’re hearing about a lot of tight hip flexors this week! ROMWOD makes for a perfect gift for your special CrossFitter (or yourself)! Use the link below to get a free trial and get your swole and flexy on!
https://romwod.com/members/aff/go/crossfitstrongsville

We’re only 10 days away from Christmas and we have socks, shirts, hoodies, and tanks all on special until the end of the month! The more you buy, the more you save!

Last, we’re discounting many of the supplements and boxed bars in our sales case! Mix and match any box of bars and you’ll get them for $25 each box. Most of the protein, pre-workouts, and other supplements are $5 off one, or $10 off 2 + items each.

STRENGTH
Every 45 secs for 9 mins, alternating between:
A) 5 Deadlifts, pick load
B) 10 AbMat Sit-ups
*That’s 6 sets of each, alternating each movement every 45 seconds.*

WOD
For 3 cycles:
AMRAP in 4 mins of:
12 Hang Power Snatches, 75/55 lbs
25 Double Unders
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
CRX: 75/55 lbs, DUBs
FRX: 75/55 lbs, 75 Jump Rope Singles (3:1)
Coaching: Note that the CRX and FRX weights are the same! Your forearms will take the brunt of this WOD and your lungs will be soon after. Pick up the Barbell or Jump Rope as quickly as possible and get them moving.