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

8:00 Amrap

:30 sec Air Bike

5 Dumbbell Deadlift

4 Dumbbell Hang Power Clean

3 Dumbbell Shoulder to Overhead

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

12 Dumbbell Deadlift

9 Dumbbell Hang Power Cleans

6 Dumbbell Shoulder to OverHead

10/8 Calorie Air Bike

Acccessory

3 Rounds

10 Overhead Plate Situps

20 KB Front Rack March (R+L=1)

:15 Hollow Hold