W.O.D. Friday 12/15/17

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Dec

W.O.D. Friday 12/15/17

REMINDER! FREE MONTH FACEBOOK CHALLENGE!

Here’s a challenge for current CFR members for the month of December only!

There will be 3 winners and 3 months FREE!

Each time you share a CrossFit Republic Facebook post from the CFR page, to your personal page, your name will be put into a drawing for a free month off your membership.  As Facebook only allows you to share each post once,  no one is able to share the same post over and over, giving everyone the exact same odds.  Each share you make is completely trackable so we will not miss putting your name in the drawing.

All you have to do is click the SHARE button and it’s done.

The more shares the more chances to win a free month!  This ends Dec 31st!

***If we aren’t friends on Facebook, make sure you personally add me as a friend (Macy Mitchell) so I can make sure it allows me to see all the shares!

***This contest is only open to CFR members who are in the CrossFit Republic Family Group on Facebook, so make sure you’re on our page!  Here’s the link-   https://www.facebook.com/groups/714949678693144/

Strength – 16 minutes

Build to a heavy complex of  1 power clean + 2 Hang Cleans + 3 Push Jerks

*In a complex you may not rest at anytime with the bar on the ground.  You may only pause in the front rack position or as it hangs at the hips…

Conditioning WOD – 12 minutes

Complete as many rounds and reps as possible in 12 minutes of:

7 Hang Cleans 135/95
5 Shoulder to Overhead 135/95 (push press or push jerk)
*Starting at 0:00, every 2 minutes on the minute complete 3 Ring Muscle Ups

*Scale Muscle Ups with 3 Bar MUs OR 6 Chest to bar pullups, pullups, jumping pullups OR 12 ring rows

Post greatest weight on the complex and rounds + reps on conditioning!

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