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

10:00 AMRAP

:30 Bike Erg or Air Bike

5 PVC Pass Throughs/Around World

5 PVC Good Mornings

5 PVC Overhead Squats

5 Dead Bugs r/l

3 Single Leg Box Step Ups r/l

Metcon (6 Rounds for time)

Every 3:00 (6 sets)

8/6 Cal Bike Erg (or 6/5 cal Air Bike)

6 Toes to Rig

4 Box Jumps/Step Ups

2 Barbell Complex (Power Clean, Shoulder to Overhead, Front Squat, Shoulder to Overhead)

Mobility

2:00 Bike

Lacrosse Ball 1:00 (each)

Chest/Shoulder/Tricep