CrossFit – Mon, Dec 23
12/23 – last class  4:30pm
Xmas eve – 7am &  8:30am Reservations needed
Christmas – Closed
12/26 8:30 Barbell 9:30am Crossfit

Warm-up

500M row or 400 M Run

solider kick

samson

Burpee Broad Jump

Side Lunge

empty bar:

10 Elbow pass

10 Front Squat

10 Good Morning

EMOM

3 min EMOM

2 Hang Power Clean

3 Front Squat

Add Weight

Front Squat (3×5 75-85%)
Metcon (AMRAP – Rounds and Reps)

2:30 min Amrap

10 Later Jumps over bar

20 Grasshoppers

8 HPC 95/65 (rx+ 115/75)

1 minute rest

REPEAT – picking up where you left off

MASTERS RX (AMRAP – Rounds and Reps)

everything the same except 75/55 is RX

Bonus Abs

Tabata Sit Ups

Heel Taps on the break

NO REST – you love it!

Cooldown

Couch

Scorpion

Lacrosse shoulders