email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

CROSSFIT TOTAL

Monday, December 23rd, 2019

SWOD:
“CrossFit Total”
BS 1-1-1
Pr 1-1-1
DL 1-1-1 
*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Must show coach your 3 attempts for get credit for Full ROM
*Double up on the racks
*You will have about 15 min per lift, so use your warm up time wisely!
*Those of you who do not feel comfortable working up to 1rm you will do sets of 5 at lower loads. 

UPDATES:
Mon. Dec 23rd: Normal Hours
Tues. Dec 24th,: AM hours only (6,7,11am)
***Dress up with some Christmas Spirit for the 12 days of Christmas!***
Wed Dec 25th: Merry Christmas (closed)
Thurs Dec 26th: 9 & 10am Only
Fri. Dec 27th: 6,7,11 &4 pm
Sat Dec 28th: normal hours

Mon. Dec 30th: Normal hours
Tues. Dec 31st: AM hours only (6,7,11am)
Wed Jan 1st: Happy New Year (closed)
Thurs Jan 2nd: 9 & 10am Only
Fri. Jan 3rd: 6,7,11 &4 pm
Sat Jan 4th: normal hours

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