This Saturday, 12/24, for Christmas Eve, we will have only one class @9am. And it will be a Family WOD. Bring your families and friends.
Weightlifting
Deadlift (60%x5x5)
(10min)
Warm ups: 45%x5
Warm ups: 45%x5
Metcon (Weight)
Find the heaviest weight on the Snatch complex below:
Snatch pull+Full Squat Snatch
(15min)
Once you find the max, do more rounds with a light weight
Once you find the max, do more rounds with a light weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
30 burpees
Then,
30 burpees
Then,
5 Rounds of
25 Pull-ups
10 Overhead squats 95/65
25 Double Unders
Then,
30 burpee
CrossFit Juke Joint 