1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

December 26th 2012

December 25, 2012

Amy and Karen flipping the big tire (350#). With team work everyone grows!

 Warm Up

Row 800M

WOD

“CrossFit Total”

Work up to your 1RM for the following lifts:

-Back Squat

-Shoulder Press

-Deadlift

*don’t waste your time after the warm up, get under a bar, do a few squats to make sure everything is good to go.  Start with 50% for 5 reps, 75% for 3 reps, 90% for 1 rep, and then try to hit your old 1RM or just over, anything else is icing on your cake!”

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