* Holiday Schedule HERE

** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15

WOD:

1) Back Rack Split Squat: 3/side Every 1:30 for 10 sets

Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Build as heavy as deemed fit. Perform all 10 repetitions on one leg before switching to the other.

2) 24-18-12 – AQAP:

Ring Rows

Burped Box Jump Overs 24/20

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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