Friday 12/12

ATTENTION REDZONE MEMBERS-

The Sandy Hook Fundraiser registration is live. Please donate and sign up now! We absolutely NEED a strong RedZone showing! 

https://www.eventbrite.com/e/3rd-annual-crossfit-redzone-sandy-hook-fundraiser-tickets-14506404045

We are also in dire need of volunteers for the fundraiser. Please sign up to volunteer at the front desk. 

Fitness
Strength:
A. BN snatch grip push press + ohs (2+2) off feel for 10 minutes 
B1. Back squat with 31x1 tempo 3 reps x 3 sets 
B2. Powell raises 8/arm x 3 sets 

Wod:
for time: 
30 jumping pull ups 
30 front squats @95/65
30 burpees

Performance
Strength:
A. Hang squat snatch + ohs (1+2) , go off feel for 10 minutes 
B1. Back squats 80-85% 2-3 reps x 3 sets 
B2. Powell raise 8/arm x 3 sets 

Wod:
for time: 
30 ctb pull ups 
30 thrusters @ 95# 
30 burpees