* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

*** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th

WOD:

1) 7 Sumo Deadlifts + 30 second Front Plank Hold: Every 3:00 for 7

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) AQAP:

60 Wall Balls 14/8

40 Ring Rows

20 Ball Slams 40/30

Extra Work:

3) Band Pull Aparts: 100 not for time

Switch Over and Underhand every 10 reps. Focus on positioning and activation, not speed.

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