Sat Dec 23 "VA"

Today we celebrate an extra special early birthday, for the co-founder of CrossFit CL/StrongFit: Valarie Adamson! It’s not just another year for Valarie either as she December 25th marks her 40th birthday! In the past we’ve done “VP” as her birthday WOD but this year we’re updating it to a new and improved version :) Happy birthday Val, you’re the measuring stick that keeps things moving for our gym but also whacks the table when Jason’s not paying attention. Enjoy your birthday workout!

“VA”

25 Minute Alternating EMOM:

12 Dumbbell Power Cleans @ 50/40
12 Dumbbell Front Rack Lunges
12 Dumbbell Push Presses
12 Dumbbell Snatches
12 Calorie Row

Cash-out: 40 Burpees!

Stimulus

Select a weight of dumbbells that allows for these movements to be performed unbroken. This will allow for some rest at the end of each minute. There are 5 rounds in total, so 60 reps of each movement. If you cannot lunge or go overhead, sub movements for deadlifts (and then work the cleans from the hang) or squats