Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Deadlift (5-5-5-5)
55-65-75-85%
Strict Press (5-5-5-5)
55-65-75-85%. Superset with deadlifts. Pause & breathe at the top on the last sets/reps, squeeze abs and glutes to drive force into the bar.
7 Minute Burner (Time)
7 Minute AMRAP:
Row 200 Meters
5 Over the Rower Burpees
RX+ = Finish each round with 3 bar muscle ups
For larger classes, stagger start by 3 minutes. Go to any open rower. Row up from current meters (Ex: Rower is at 639, row to 839). Practice transitions and rower starts before beginning.
