CrossFit – Sun, Dec 28
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

carioca

runners lunge

soldier kick

100 m run

samson

side lunge

high knees

butt kickers

100 M run

Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Overhead Squat (4×2 92-95%)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cooldown

3 pos scorpion

couch

band overhead