Skill/Strength:
EMOM 8
1: 8/6 Cal Echo Bike SPRINT
2: :45 Hang from Pullup Bar
Metcon:
For time
Run 200m
20 Wall Balls 20/14lbs 10/9ft
10 Power Snatches 155/105lbs
Rest 1 min
-Continue for 4 more rounds and decrease snatch reps by 2 each round
-The weight should be heavy enough that you want to do singles
-30 min cap
Holiday schedule:
Christmas Eve – 12 Days of CrossFitmas at East gym from 8-noon, rolling schedule. West gym closed.
Christmas Day – Both gyms closed
December 26-30th – Regular schedule
New Years Eve – Regular schedule
New Years Day – Both gyms closed
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Ashley Brocker
29:25
20# wb, built PS by 5# each round: 105/110/115/120/125 (5:21/5:31/5:53/4:35/4:05)
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Pauly VanderKelen
Glute Bridges: 12 reps @ 155,225,275,315, & 365#
1:25 twisting bar hang spine decompression / 3x12 Leg Extension @ 80# / 3x12 Prone Leg Curl @ 55# / 4x11 Kneeling Ab Rollout wearing a 32.5# weight vest / 20 reps of Lateral Raise with 15, 20, & 25# dumbbells.
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