2 Rounds

25 Push press 135/95
30 Pull up
25 Front squat 135/95
30 Box jump

20 S2O 135/85
50 Lunge
15 S2O 135/85
50 Sit Up
10 S2O 135/85
50 Air Squat
5 S2O 135/85

-Run 400m-
15 Deadlift 225/155
30 Push up (hr)
-Run 800m-
15 Deadlift 225/155
30 K2E
-Run 400m-
15 Deadlift 225/155
30 Burpees

20 min AMRAP
5 chest to bar pull ups
10 wall ball 20/16
15 kb swing 54/35

DT

6 rounds

7 squats 135/95
12 deadlift
7 ring dips
4-10m shuttle run

Christmas Party tonight (starting at 6:30) friends and family welcome. No need to bring anything. Food, drinks and possibly squats :)

9 G2O 135/95
15 Deficit push ups
30 Sit ups
15 G2O 115/75
15 Deficit push ups
30 Sit ups
21 G2O 95/65
15 Deficit push ups
30 Sit ups

Run 5K (weather permiting)

Merry Christmas

12 day’s of crossfit
1 hand stand push up
2 squats
3 thruster 95/65
4 pull up
5 burpee
6 t2b
7 wall balls
8 kb swings
9 double unders
10 overhead lunges 45/25
11 hang cleans 95/65
12 push press 95/65

21/18/15/12/9/6/3
SDLHP 70/53
Box jump 24/20

Christmas Party Friday 21st 6:30 at the gym. Food, Drinks, and FUN!!