CrossFit – Thu, Dec 1
 CFSR Annual Christmas Party Luncheon
   Saturday 12/10 – Noon to 2pm
Potluck, white elephant gift exchange, Ugly sweaterAdvanced Class 12/3 & 12/17 in December

EMOM

8 Min EMOM

1 Shoulder Press

1 Push Press

2 Push Jerk

Push Jerk (5@65%, 5@75%, Max @ 85%)
Metcon (AMRAP – Reps)

4xs 

30 Sec on 30 sec rest

1.  Row

2.  Bike

3. Box Jumps 24/20″

1,2,3,1,2,3,1,2,3,1,2,3