CrossFit – Sat, Dec 27
Christms Week Holiday Hours
12/23 Last Class is 4:30pm
Xmas Eve 2 Classes 8:30 & 9:30am
Christmas Day CLOSED
12/26 8:30  & 9:30am Coach Bon's birthday WOD – 80's theme per his request!
12/27 9am &  10am Advanced
Sunday regular schedule

Warm-up

xo sym iron scap

10 ea:

aly scorpion

alt runners lunge

cossack

alt samson

hollow rock

EMOM

3 min EMOM

2 Curtis P Complex

Push Press (4×2 92-95%)
Metcon (AMRAP – Rounds and Reps)

10 min amrap

3 Curtis P comples 95/65 (rx+ 115/75)

8 burpees over bar

12 V Ups

Cooldown

pigeon

standing pancake

prone shoulder