WEEKLY ANNOUNCEMENTS
Boston:
- Send your proof of COVID vaccination to vax@crossfitonenation.com by January 15th
- This weeks movement challenge is to accumulate 30:00 of wall sits
Needham:
- This weeks movement challenge is to accumulate 30:00 of wall sits!
WORKOUT OF THE DAY
CrossFit Workout:
AMRAP 12:00
7 box jumps, 30/24"
14 KB swings, 70/53#
Bootcamp Workout:
3 rounds
9 ring rows
9 bench dips
20 KB swings
400m run
Accumulate:
25 strict pull ups
100 KB side bends
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