* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

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

WOD:

1) Strict Press: 10 Reps Every 3:00 for 5 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM 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.

2) 12 minute AMRAP:

12 Burpees

12 Box Jump Overs 24/20

12 Shoulder-to-Overhead 95/65

Extra Work:

3) Front Plank: Accumulate 5 minutes

Keep track of total time and attempts to complete.

4) Row: 10 x 200m

Rest 90 seconds between sets. Goal is fastest consistent paces.

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