Don't Be a Grinch! It Is Time to PARTY!!!
Hi Adam
BOOM! We can’t believe our annual Holiday Party is just three days away! From the amount of RSVPs we’ve
received, it’s going to be a PACKED house full of the RARE family, plus many friends, family members, significant
others, and co-workers! We are so pumped to see you there!
The details are as follows:
DATE/TIME: Dec 9th @ 6:00pm
LOCATION: RARE CrossFit
It’s not too late to RSVP if you haven’t already (I mean, why wouldn’t you attend the greatest Holiday Party of the season?! :-)
CLICK HERE TO RSVP!!!! DO IT NOW!!!! NO, I MEAN RIGHT NOW!!!!
We look forward to sharing food, drinks, and so many laughs with you!
See you on Saturday!
Happy Holidays!
Burgener Warm Up
Hip mobility rig
20 meter duck walk w/ pvc pipe x 2
10 Hang Power snatch w/ barbell 45/35
10 Back Squats w/ barbell 45/35
A. Power Snatch (8 Mins)
(70%/2)3
*2 sets of 3 reps
B. Back Squat (8 mins)
(75%/2)4
*2 sets of 4 reps
3. Conditioning
AMRAP 8:
10 Toes to Bar
10 Burpees
Accessory Work; Snatch Pull
(90%/2)3
*based of 1rm snatch
RARE Barbell
Every 1:30 x 6
Hang Clean + H.C. POS 2 + Clean and Jerk @ 70% building sets
Clean Pulls
80% 5x5
Jerk From Rack; 2 second pause in the dip
70% x 5, 75% x 5, 80% x 3, 85% x 3
