Announcements

HOLLIDAY GYM PARTY: The evening of Friday December 6th! Save the date.

CrossFit FC East – L.I.F.E.

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Warm-up

Crossover Symmetry or Banded 7s

-Into-

3 Rounds

30-second Row

5 Dumbbell Bench Press building across in weight

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

50 Dumbbell Bench Press

800m Dumbbell Farmer Carry (10 min max)

50 Dumbbell Bench

Max Cal row until 20:00

Bench press weight needs to be something you need to break up 2-3 times. You will use the same weight for the Farmer carry. During the carry it is ok to sit the dbells down shake out your hands and arms and pick it back up and get to it. The last Db bench you should need to break these up 2-3 times. After you complete the last bench press hope on the rower and row for max calories until 20 mins on the clock. Score is time you finished the last Dbell bench press. Comment with your calories.

Mobility

2:00 Bike

Lacrosse Ball1:00 (each)

Shoulder

Chest

Tricep

Forearm