Monday 12/15

12 Days of CrossFit WOD this Friday!

Holiday Party to follow the WOD!

We will announce the times the coaches will particpating in the WOD too this week.

Fitness - 

A. Back Squat x 5 reps x 3 sets 

B. 5 min Pull up or Ring Row Ladder

1 - 5 UB reps

+

40 - 30 - 20

Air Squats

Cal Row

Performance -

A. 8 min to establish tough 3 rep Back Squat

B. 5 min CTB Pull up or Muscle up Ladder

1 - 5 UB Reps

+

40 Back Squat (75/45)

40 Cal Row

30 Front Squats (75/45)

30 Cal Row

20 OHS (75/45)

20 Cal Row