MONDAY 12-19-16


We will also be doing 12 days of crossfitmas WOD on FRIDAY 😁 SATURDAY DEC 24th class will be cancelled.

WARM UP 3X
100 m run
10 RING Rows
10 Slam balls (w/ blue ball)
5 man makers( LIGHT Weight)

STRENGTH COMPLEX
12 min EMOM build up as you go if you fail drop back and stay at that weight
1 SQUAT CLEAN + 1 FRONT SQUAT +1 Power Jerk
WOD FOR TIME

21 Calorie Row

9 Thrusters(95/65)
21 BURPEE
15 Calorie Row
15 Thrusters
15 burpee
9 Calorie ROW
21 Thrusters
9 BURPEE

POST WOD 1 min Wk 1 min rest

3X WEIGHTED PLANK

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