* Holiday Schedule HERE

WOD:

1) 3 Deadlifts + 30 second Front Plank Hold: Every 2:00 for 10

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be done Touch-and-Go. Perform the Plank Hold immediately upon completion of your set of Deadlifts.

2) 7 minute AMRAP:

10 Ball Slams 40/30

10 Knees-up

Extra Work:

3) Farmers Carry: 400m

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

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.