Tuesday
WOD
Every minute on the minute for 5 minutes:
5 Clean complexes: 1 Low hang-shrug + 1 low hang power clean (M: 45 lbs, W: 33 lbs)

Then,

Complete 15-12-9 of:
Low-hang power clean (M: 155 lbs, W: 105 lbs)
Push-press (M: 155 lbs, W: 105 lbs)

Strength
Back Squat
5-5-5-Amrap
(80% of 1RM)

Then,
4x
RDL’s 8-12 reps
(Work up to heaviest set)
*rest as needed

4x
Front rack split squat 8 reps each leg
(Work up to heaviest set)

Then,
3 sets
25 Mason twists
25 V-ups
25 Wtd flutter kicks (4ct)
*Rest as needed between sets

IMG_5185_______________

Free Community Workout
THIS Saturday, December 6th, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers 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).

_______________