Holiday Schedule
- Thursday, 11/22: 8am Bootcamp; 9am CrossFit
- Friday, 11/23: 9am, 10am, 4:30pm, 5:30pm CrossFit
- Normal weekend schedule
CrossFit
Strength
Front Squat [Video]
Complete sets of 5-4-3-2-1 reps.
Start at 70%, add 5% to each set and end at 90%.
Conditioning
3 Rounds For Time:
• 10 Hang Squat Cleans (#135/95)
• 20 Deadlifts (#135/95)
• 20 Pull-ups (10 RMU/BMU for Rx+)
Bootcamp
20 min AMRAP
5 pull ups
10 push ups
15 squats
Every 2 rounds perform 50 DU or 150 Singles
At 5:00, 10:00 and 15:00 Row 250m
Rest 3 minutes
Cashout:
100 Sit ups
75 Bikes
50 Flutter kicks
25 Heels to heaven
