Holiday Party This Friday the 15th @ 6:30 p.m.
The gym will close at 6:00 p.m. on Friday with the last class at 4:30 p.m.
Warm up: 100 Meter Run / 30 Second Plank / 5 Empty Bar Push Press / 5 Empty Bar Jerks
1 . 3 Sets of 1 Reps:
Push Press
Then, 2 Sets of 1 Reps:
Jerks
2 . As Many Rounds as Possible in 14 Minutes:
3 Hang Cleans
3 Shoulder to Overhead
6 Toes to Bar
12 Double Unders
CrossFit Havoc 