141226 – “Joy to The World”
Announcements
** HOLIDAY HOURS **
12/24 – ONLY 5:15,6:15,7:15,9:15 & 12:00 Classes
12/25 – Closed
12/26 – ONLY 4:30 & 5:30 Classes
12/31 – ONLY 5:15,6:15,7:15,9:15 & 12:00 Classes
1/1 – ONLY 4:30, 5:30 &6:30 Classes
U Turn CrossFit – CrossFit
Warm-up
(No Measure)
5 – 7 – 9
Burpee
Empty Bar/PVC Overhead Squat
Pull-up
Metcon
Metcon (Time)
On a Running Clock
0:00 – 5:00
3 Rounds
200m Run
15 Kettlebell Swing (53#/35#)
5:00 – 6:00
Rest
6:00 – 9:00
50 Wall Ball Shot (20#/14#)
9:00 – 10:00
Rest
At 10:00 Go for Time
12 – 9 – 6
Thruster (135#/95#)
Chest to Bar Pull-up
Score is total time once the last C2B Pull up is performed. Add a :01 penalty for any missed Wall Ball Shots or Kettlebell Swings, and 1:00 for every 100m not performed in the first 5 minutes.