Warm Up: 25 jumping jacks, 25 mountain climbers, 3 x 5 of squat, push ups, ring rows,
Skill Focus: Back Squat & DB Bench
1 x 8, 1 x 5
WOD Back Squat 3 x 5
DB bench 3 x 5
Rest 2 min between
40 m sprint every 30 s for 5 min
Rest 5 ish
5 burpees
7 wall balls
AMRAP in 5 min
Post sq/bench weight and #rds for score
Holiday Party: please RSVP no later than tomorrow to shainasine@gmail.com with what you are bringing, how many people and if you are participating in the White Elephant. There is also a sign up sheet at the box. Holiday Ornament: please bring your CF ornament to hang on the tree Shopping at the Box: all adult and kids shirts will be $5 off for the month of December along with the aprons. Fit Certificates may be purchased in any denomination for either CrossFit Group, On Ramp and Private Training. Give the gift of health & fitness to family and friends.
