12.05.23

December Book Club:
You Can’t Screw This Up by Adam Bornstein
Read or Listen to the book, we’ll be making Facebook posts in the membership page to discuss healthy eating habits!

December 4th - 9th // Bring A Friend Week!
Anyone can try CrossFit Sage for the entire week, stop on by and try CrossFit!

“Ante Up”
Every 7:00 x 4 sets:
On a 5 minute clock:
--600m run buy in--
AMRAP with remaining time:
6 V-ups
8 single DB power clean (4 per arm) @ 50/35lb (22.5/15kg)
24 double unders
*Rest remainder of 7 minute window
- resume the AMRAP where you left off in the previous set
*DB touches ground between feet (both heads of DB simultaneously) and ends with DB above shoulder and elbow in front of bell

Intermediate:
Every 7:00 x 4 sets
On a 5 min clock
600m run buy in
amrap w/ remaining time
6 Tuck-ups
8 Single DB power clean (4 per arm) 35/25lb (15/10kg)
40 Single unders
Rest remainder of 7 min window
- resume the amrap where you left off in the previous set

Beginner:
Every 7:00 x 4 sets
On a 5 min clock
400m run buy in
amrap w/ remaining time
6 Janda Sit-ups
8 Single DB power clean (4 per arm) 25/15lb (10/7.5kg)
40 Penguin Hops
Rest remainder of 7 min window
- resume the AMRAP where you left off in the previous set

Scaling:
- Alternatives for running:
- 20 Shuttle runs
- 1200m Bike
- 650m Row or ski