* Holiday Schedule HERE

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

WOD:

1) Strict Press: 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. Max Reps set is Max Reps Strict Press directly into Max Rep Push Press. 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. Cap of each movement is 20 reps, so total you can go for is 40 reps, 20 Strict + 20 Push.

2) 10 minute AMRAP:

20 Kettlebell Swings 53/35

20 Wall Balls 20/14

Extra Work:

3) Front Plank: Accumulate 5 minutes

Keep track of total time and attempts to complete.

4) Row: 30 minutes Easy

Row at a moderate pace. 70-80% of your Max Heart Rate.

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