* Holiday Schedule HERE

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

Pre Class:

1) Snatch Push Press: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

WOD:

2) Back Squat: 3 Reps Every 1:30 for 10 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/12/15 for loading.

3) AQAP:

12-9-6 Muscle-ups

24-18-12 Burpee Box Jump Overs 24/20

Extra Work:

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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