CrossFit – Tue, Dec 10
In House Comp followed by Annual Xmas Party
12/15 comp 8am-11:30am, party 11:30am-?12 Deals of Xmas!   1 nutrition session with Lori or Ty – includes holiday recipes to help you make better choices.  $99 in person or remote. Any DFH Supplement in stock is 30% off . Refer a friend – when they sign up for a 9x or unlimited membership you’ll both get a $30 credit off one month’s membership.  Any new design T Shirt – $15 + tax. 1 Hour PT session for the price of a 45 minute session – work on  whatever you need!  Free Guest Week 12/16 – 12/22. Gift Certificate – buy $100+ certificate and get a $20 credit to your account.  Health Coach Intake with Lori – $100 off.  GI Spotlight test $300 save $99. Genomics test (DNA) $225 save $82. Metabolomics test $225 save $75. 2 unlimited Annuals Available  – first come first served.  Save additional $150 – final price $2431.20  Email     Lorim@crossfitsr.com     to claim yours.  Not for current annual memberships.

Warm-up

400 M run or 500 M Row

Inch worm

Samson

PVC 10 each:

Pass thru

Good Mornings

Shoulder Press

Back Squat

Round the world

EMOM

3 Min EMOM w/Bar

Snatch Pull

Hang Power Snatch

Hang Squat Snatch

Full Snatch

Snatch (Weight)

4×6 65%

Metcon (Time)

4 Rounds

8 pull Ups (rx+ C2B)

100 M Run

16 Alternating DB Snatch 30/20 (rx+ 50/35)

12 Min Cap

Bonus Abs

50 Sit Ups

50 Heel Taps

Cooldown

Band On Rig – shoulder

Lacrosse Triceps, shoulders & Lats