MONDAY

21
Dec

MONDAY

I hope you all had a great weekend. It was great to see you all at the holiday party! I hope you all had fun. I know I did! I’ll be posting pictures to Fusion’s FaceBook page by tomorrow. 

Holiday hours will be posted by tomorrow.

STRENGTH:

Clean

60% x 2 

70% x 2

80 % x 1 

85% x 1 

90% x 1

Heavy single 

*** Percentages are based on your 1 RM clean.If you do not know, guestimate.  This is not a power clean.  This is a full squat clean.  Get out of your comfort zone and SQUAT.

CROSSFIT WOD:

21-15-9

squat clean 115#/75# RX+ 135#/95#

pull ups RX+ strict pull ups

T2B

EXTRA CREDIT:

5 min EMOM: 

Handstand hold 30 sec. Rest 30 sec.