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Announcements

YES 🙂 Yes we are doing the 12 Days of Christmas. We’re doing it this Wednesday. So plan accordingly if you want to participate 🙂

CrossFit Cambridge – CrossFit

Weightlifting

Bench Press (1 Rep Max)

Make sure you communicate with your spotter as it’s getting heavier.

Once you’ve hit the heaviest lift, complete 100 band pull aparts as quickly as possible.

Conditioning

Air Force (Time)

20 Thursters

20 Sumo Deadlift High Pull

20 Push Jerks

20 Overhead Squats

20 Front Squats

RX’d: 95/65lbs

***EMOM STARTING with 0:00 complete 4 burpees.
Yes. START the workout with 4 burpees. The weight needs to be LIGHT! You must be able to complete 20 reps in a row of each movement.

If you end the workout at :00 (beep goes or coach yells), you must complete 4 additional burpees.

Sub back squats for the OHS if required. 12:00 cap. Scale the reps or burpees if needed.