Week of Dec 5 - Dec 11

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Saturday Dec 10 is BRING A FRIEND Day! Visitors are welcome to join us for a free workout at 8a, 9am, or 10am. Please make sure they have signed the waiver online and RSVP'd to a class time at crossfitbrio.com/tryaclasscrossfitbrio.com/tryaclass before arriving. Thanks!

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Monday Dec 5

15 min AMRAP

4-8-12-16 etc.

DB Step up (50/35 20")

1-2-3-4-etc.

Jerk (185/125)

Cashout: Accumulate 5 mins in a plank

Tuesday Dec 6

🎂🎈🎉🥳 Happy Birthday today to Steph Dyck!!

OT2M x 6: Pause Front Squat + 1 & 1/4 Front Squat + 3 Front Squat

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40/30 Cal Row

30 Burpee Box Jump over (24/20")

20/14 Cal Row

Wednesday Dec 7

OT4M x 3: 20 Back Rack Lunge

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30 CTB Pull ups

40 Ring Dips

50 KB swing

or Beastmode option:

9 Rope climb

12 Ring Muscle ups

15 Bar Muscle ups

Thursday Dec 8

🎂🎈🎉🥳 Happy Birthday today to Kathleen Kulyk!!

8 min AMRAP

40 Double unders

4 Squat snatch (115/80)

4 bar facing Burpees

rest 4 mins

8 min AMRAP

35 Wall Balls (20/14)

7 Power Clean (165/110)

Friday Dec 9

OTM x 10

Odd) 4 Deadlift

Even) 4 Bench or Strict Press

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50-40-30-20-10

Sit ups

25/18 - 20/14 - 15/10 - 10/6 - 5/3

Ski/Row Cals

or Beastmode:

21-15-9

HSPU

GHD sit up

Bike Cals

Saturday Dec 10

🎂🎈🎉🥳 Happy Birthday today to Krista Wempe!

Today is BRING A FRIEND Day! Visitors are welcome to join us for any class this morning. Please make sure they have signed the waiver online and RSVP'd to a class time at crossfitbrio.com/tryaclass before arriving. Thanks!

"Ellen"

3 rounds

20 burpees

21 dumbbell snatches (50/35x1)

12 dumbbell thrusters (50/35x2)

18 min time cap

Goal is under 15

Compare to Jan 18/21

Saturday Dec 11

🎂🎈🎉🥳 Happy Birthday today to Megan Marsh!!

10 rounds each,

alternate with a partner

3 Back Squat (225/155)

6 Ring Dips (optional high ring)

9/6 Cal Bike

June 4/22