CrossFit Teams of 2 AMRAP 20 min: 20/15 Assault Bike Calories 10 Handstand Push-ups 5 Strict Pull-ups
CrossFit Every 3 min for 15 mins: Deadlift 5 Deadlifts @ 75%
CrossFit Every 4 minutes for 20 minutes(5 sets): 20 Wall Balls, pick load 10 Pull-ups
CrossFit 5 Rounds for Time: Run/Bike/Row and Russian Kettlebell Swings *pick your biggest weakness 400m Run/1200m Bike/500m row 25 Russian KB Swings
CrossFit A) AMRAP 5 min: Burpee Box Jump Overs B) E1min for 9 min: 10 Ring Rows 12 Reverse Snow Angels Hollow Hold, 45 seconds
Saturday No Classes – Winter Rendezvous! Sunday Rest Day! Take a yoga class or ROMWOD, relax and prepare for next week!