* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

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

WOD:

1) Back Rack Split Squat: 10/side Every 3:00 for 5 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) AQAP:

50 Wall Balls 14/8

35 Ring Rows

50 Wall Balls 14/8

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