Wednesday, 12.6.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

REMINDER: Holiday Party December 6th @ 6:30pm  (NO 6:30 CLASS)  This is a potluck event so bring your favorite holiday dish. We’ll also be playing dirty santa, so if you’d like to participate– bring a gift ($20 limit). Lastly, grab your tacky christmas attire- we’ll be giving out a prize for “Most Festive”

*Next week begins our Holiday schedule. Keep an eye out for class time changes 

Warm up:

2 Rounds of:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats

Mobility:

Overhead

Front Rack

Hips

Strength:

6 Minute EMOM
2 Snatch @ 70% (minutes 1-3)
2 Snatch @ 75% (minutes 4-6)

REST 2 Minutes

6 Minute EMOM
2 Clean @ 70% (minutes 1-3)
2 Clean @ 75% (minutes 4-6)

WOD:

“Fran”

21-15-9

Thrusters (95/65)

Pull up

Accessory:

3 x 10 OH DB Sit Ups