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Three days until our annual Holiday Party at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

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

 



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