Warm up *Start 5 mins in 2 Rounds of: 1 min wall sit 1 min bar Hang 1 min KB OH Walk 1 min plank Then 3 mins Cardio pvc Hang from bar and practice Big open up driving Knees up Bend Over Rows 4x6’s WOD 15 mins 30/:30’s of (5 rounds) Box Jumps Kettlebell Swings (35/53) E(44/63) Jack Knives

Warm up 3 Rounds if: 1 min wall sit 1 min bar Hang 1 min KB OH Walk Then 3 mins Cardio 2 mins stretch (any) 1 min plank pvc 2 mins practice Bar MU transition WOD Tabata Hollow Rocks (1st 2 rds-bicycles) 4 mins Bike/Row/ ski (can mix) Tabata Push Presses or Strict Presses (95/135) 4 mins Devil Dogs Rest 1 min Then, 2 min Hollow Rocks!!

Buy in: 30 squats (any) 13 min AMRAP 6 power Cleans (95/135) 12 Mountain Climbers 24 Double unders Cash Out: 30 more squats

Hope Christmas was AWESOME!!! Warm up 7 mins in we will begin our group warm up. 3 mins cross sym or cardio machine 3 mins cardio machine or bands 1 min lunge walks 1 min bar hang Tabata Bicycles pvc Snatch Balance w/? ř WOD 70 Pull ups break after 5’s *every break (5’s) do 6 Power Snatches (55/75) And 8 Push ups Rest 1 min Then 1 min max burpees

MERRY CHRISTMAS CROSSFIT FAM!!!

CLASSES AT 9 and 10:15 am THE 12 DAYS OF CHRISTMAS Just like the song - keep moving forward while you do the movements in reverse!

Wednesday schedule: 5:30am, 9am, 10:15am, There will b no evening classes on Christmas eve and Christmas day Warm Up OH Walk w/ KB CARDIO -5 mins PVC Sally Up - Bar Only SNATCH Pro… WOD 1:00on/1:00off 4 Rounds: Power Snatches (75/115) 3 Rounds: C2B Pull Ups 2 Rounds : Burpees 1 Round: Dying Bugs