Thursday – 161208


Happy Birthday Ozzy!


  • 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


3 sets of:
Strict Pull Ups x 6-8 reps @ 20X0
rest 60 seconds
Bottom’s Up Kettlebell Carry x 100′ each arm
rest 60 seconds
Turkish Get Up x 1 rep each arm
rest 60 seconds
Note: For the KB Walk and TGU, choose a weight that is challenging but that you can keep excellent form with.


Every minute on the minute for 14 minutes:
Odd – Rope Climb x max reps
Even – Box Jump (24″/20″) x max reps

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