Friday – 161209



  • Naughty or Nice – Give a Gift, Get a Lift – THIS WEEKEND!!!
    • Donate a toy and get your lift on for a great cause!
    • Toys will be donated to Toys for Tots
    • Register HERE
  • West Metro CrossFit Christmas Party
    • December 16th 6-9pm @ the gym
    • Ugly Sweater Contest


Front Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 5 reps @ 70%
*Set 3 – 5+ reps @80%
rest 2 minutes between sets

Note: On the last set perform as many reps as possible with a minimum of 5 reps.


Pick Your Own Poison

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Suggested WOD

For time (13 minute cap):
20 Ground to Overhead (95/65)
20 Pull Ups
200m Run
15 Ground to Overhead (115/75)
15 Pull Ups
200m Run
10 Ground to Overhead (135/95)
10 Pull Ups
200m Run

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