* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

*** CrossFit Kids will be Cancelled the  19th, 21st, and 24th

WOD:

1) Snatch: 1 @ 80%, 1 @ 85%, 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between lifts. No more than 3 misses. If you miss 3 total times, call it a day and move on.

2) Clean and Jerk: 3 sets of 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between lifts. No more than 3 misses. If you miss 3 total times, call it a day and move on.

3a) 7 minute Up Ladder:

3 Strict Handstand Push-ups

3 Deadlifts 275/185

Rest 3 minutes

3b) 7 minute Up Ladder:

3 Squat Cleans 135/95

3 Chest-to-bar Pull-ups

Rest 3 minutes

3c) 7 minute Up Ladder:

3 Calories Rowed

3 Burpees Over the Rower

If you’re planning to do this workout please come at either 8 AM and work in the back or at 10:30 AM. There will not be space to do this at 9:15 AM.

4) Rope Climb: 15 for time to 15ft

No jumping to the rope start standing on the ground at the base of the rope.

5) Toes-to-bar: 4 x Max Reps

Rest 2-3 minutes between sets. Stop the set when you lose your kip.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

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