WOD
Every 1 minute for 12:00, alternating between:
ODD: 15 Kettlebell swings (M: 32 kgs,W: 24 kgs)
EVEN: 15 Assault bike calories

Cash Out:
Bike easy 5 minutes
Then:
2x25 Abmat sit-up

STRENGTH
A. Every minute on the minute for 10:00:
3 Deadlifts
* Use same weight each round.

B. Front rack barbell carry (use 1 to 1.5x body weight)
5 Rounds from wall to edge of mat and back

C. 5:00 Accumulated plank hold

Holiday Schedule

December 19th – 30th – NO Fundamentals
December 19th – January 2nd – Teens will have class at 9:30am Monday/Wednesday/Friday
Saturday, December 24th – CLOSED
Saturday, December 31st – CLOSED

*All adult CrossFit classes will run as usual December 19 – 30 with the exception of being closed on December 24th and 31st.