WOD
Front squat 3-3-3-3-3
*Use the same weight for each set.
**Rest as needed between sets.

Then,
Complete 5 rounds for time of:
5 Box jumps (M: 36″, W: 30″)
5 Power cleans (M: 185 lbs, W: 125 lbs)
5 Ring muscle-ups

CF LITE
Complete the following for time:
50 Box jump overs (M: 24″, W: 20″)
50 Med ball cleans (M: 20 lbs, W: 14 lbs)
40 Russian kettlebell swings (M: 24 kgs, W: 16 kgs)
40 Toes-to-bar
30 Kettlebell snatch (M: 24 kgs, W: 16 kgs)
30 Goblet squats (M: 24 kgs, W: 16 kgs)
20 Walking lunge steps no weight
20 Burpees
10 Strict pull-ups
10 Strict handstand push-ups
5 Rope climbs
5 Muscle ups

Free Community Workout
Saturday, December 17th, 2016

Join us for a Free Community Workout this Saturday at 8:00am. Bring family, friends and/or coworkers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month. (Regular Price $100)