WOD

1) EMOM 12 Hang Power Clean + Hang Clean + 2 Jerks 2) Front Squat 3-3-2-2-2

EMOM 20 min 1. 8-12 burpees min 2. 5-7 strict pull ups

For Time 50-40-30-20-10 Abmat Sit Ups Wall Balls 20/14 Double Unders

7 rounds for time  14 Db gto 50/35 12 box jumps 24/20 10 toes to bar

3 Rounds AMRAP 4. Rest 2 8 KBS 53/35 4 Shoulder to Overhead 155/105 5 Chest to Bar Pull Ups

1) Front Rack Lunge 8-8-8-8-8 *4 each leg alternating 2) Back Squat 3-3-3-2-2-2

2 Rounds for Time 15 Power Clean and Jerks 135/95 25 Bar Facing Burpees

10 Rounds for Time 8 Pull Ups 10 Push Ups 12 Wall Balls 20/14

Gym closed 25th and 26th. Have a great holiday CFM!

Today. Open gym 8-10am. Just pop in and do the workout with some friends! Dec 25 & 26th Gym Closed “12 Days of CrossFit” 1... Read More