|MERRY CHRISTMAS!! THANK YOU TO OUR TROOPS!!!|
1. OVER EAT!!
2. DO NOT OVER DRINK!!
3. DO NOT DRIVE IF YOU DRINK!!!
HAVE A GREAT DAY!!!
CrossFitters (Last week of 5's)
Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 74% of your 1 RM deadlift.
Strength: Back squat - 10 sets x 5 reps @ 74% 1 RM.
Work Capacity: Complete 3 rounds for time of...
50x air squats
7x bar muscle ups
10x hang power snatch (135#/95#)
Core: 100x sit ups, 100x leg levers