CrossFit – Mon, Dec 22
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

3 min cardio

Whiteboard

The Daily Fix

Warm-up

Running Lunge

Samson

3 Squat 3 step

Side lunge

Inch worm

3 rounds w/empty bar

5 burpees

5 power cleans

5 front squats

5 hang squat clean

Front Squat (4×2 92-95%)
Metcon (AMRAP – Rounds and Reps)

5 min Amrap

3 power cleans 75/55 (rx+ 95/65)

3 squat cleans

6 burpees over the bar

Bonus Abs

Tabata Hollow Rock

Cooldown

couch

pigeon

prone shoulder