Thursday 12-17-15

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6am chat & roll out session.

Big Clean Complex

6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

1 complex = all 12 reps without dropping the bar. Rest as needed between the sets. The goal is to build in weight each set.

High Hang is from the pockets.
Hang is from above the knee.

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Box Brief

This Saturday is our Free Community WOD at 8:30am. Be here for the 12 Days of Christmas WOD!

CFW will be closed Thursday, Dec 24th and Friday, Dec 25th for Christmas.

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