Yo, yo, yo Merry Christmas! Check the holiday schedule to see when we are open.
Warm up # 1
1. Front Squat: 3,3
2. Back Squat: 3,3
* Use the same weight from last weeks doubles
3. In 8 minutes:
10 Thrusters @ 3/4 bodyweight
8 Hang Power cleans @ 3/4 bodyweight
6 Thrusters @ 3/4 bodyweight
4 Hang Power cleans @ 3/4 bodyweight
2 Thrusters @ 3/4 bodyweight
@ the 8 minute mark
100 Double unders
80 Sit ups
60 Double unders
40 Sit ups
20 Double unders
CrossFit Havoc 
20 Power snatch singles @ 90 kg
metcon at 150 lb- unbroken 1:36
second part 9:11 I hate double unders!
5×1 hang snatch – 145 165 185 205 225 240 250!!!!
1 minute max reps power snatch @ 155 = 10 reps
21 – 15 – 9 of
155 power cleans
ring dips
8 minutesish