* Holiday Schedule HERE

WOD:

1) Snatch: 1 Rep Every 1:00 for 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

2) Clean and Jerk: 1 Rep Every 1:00 for 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split.

3) 7 minute AMRAP:

10 Alternating Single Arm Dumbbell Snatch 50/35

10 Knees-to-armpits

Extra Work:

4) Farmers Carry: 400m

Work with a loading you can complete in under 10 minutes. Keep track of total time and attempts to complete.

5) Strict Ring Dips: 10 minute EMOTM

Don’t Kip if you can’t do them Strict, scale accordingly.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

One of my best friends Ryan Hawks passed away coming up on 5 years ago. His girlfriend at the time Angel Collinson, while completey unrelated to CrossFit, this has been getting a lot of buzz the last week. Super rad…remember what you do CrossFit for, maybe for the love of it, maybe for your fitness, or maybe to help you hammer lines down the ski slope.