CrossFit – Sun, Dec 1
Hoodie & Crewneck Preorder now through 12/2
Try on the samples to check your size.
$70 + tax – form on Bulletin & emailThe Giving Tree -Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. Community gift wrapping party on Thursday 12/12 – light refreshments will be served.In House Comp followed by Annual Xmas Party
12/15 comp 8am-11:30am, party 11:30am-?
Try on the samples to check your size.
$70 + tax – form on Bulletin & emailThe Giving Tree -Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. Community gift wrapping party on Thursday 12/12 – light refreshments will be served.In House Comp followed by Annual Xmas Party
12/15 comp 8am-11:30am, party 11:30am-?
Warm-up
Metcon (Distance)
12 min Max Distance Run
Record total distance
in any combination – add all distance completed in 12 min Cap
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
8 OHS 75/55 (rx+ 95/65)
8 Burpees over the Bar
16 Med Ball Sit Ups 14/10 (rx+ 20/14)
Cooldown
Couch Stretch
Doorway Stretch
Lacrosse Ball Shoulders
250 M row/ski/bike
Samson
Soldier
Side Lunge
Butt Kickers
High Knees
Calf Stretch on Rig