Friday – 161216

Christmas Party

Announcements

  • No Evening Classes Tonight for the…
  • West Metro CrossFit Christmas Party
    • December 16th 6-9pm @ the gym
    • Ugly Sweater Contest

SWOD

Back Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 3+ reps @ 85%
rest 2 minutes between sets
Note: On the last set perform as many reps as possible with a minimum of 5 reps.

WOD

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:
30 Calorie Row
30 Burpees
30 Wall Ball Shots (20/14)
30 KB Swings (70/55)
30 Push Press (115/75)
30 Pull Ups

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