CrossFit – Thu, Dec 5
The 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

3 Rounds of Rowling

2 Thruster penalty w/empty bar

3 Min EMOM

4 Hang Power Snatch

3 Scap Pull Ups

Pull-ups (3×20 unbroken use bands, jumping, etc. to scale
Start strict , end kipping if needed)
Metcon (Time)

min 0-8

21-15-9

Thrusters 75/55 (rx+ 95/65)

Hang Power Snatch

Metcon (Time)

min 8-16

21-15-9

Alt DB Snatch 30/20 (rx+ 50/35)

Alt DB Clean

Cooldown

3 POS Scorpion

Kneeling Wrist

Bretzel