Announcements

This Thursday is our Christmas party! Bring a gift for the white elephant gift exchange and join us at the gym at 6:30. (There will be no 6:30pm class that evening!)

CFPC – CrossFit

Warm-up

2 Rounds:

10 Burpees

10 PVC Pass throughs

10 Ring rows

16 Lunge steps

Snatch Warm-up (No Measure)

Perform the following, once with a barbell and once with some added weight:

5 Snatch Grip RDL

5 Snatch High pulls (elbows high and outside)

5 Muscle Snatches (No rebend in the knees!)

5 Overhead squats

5 Snatch grip push press

5 Snatch balance

5 Hang power snatch

5 Full snatch from hang below the knee

Metcon

Lynchpin Test 11 (Time)

7 Squat Snatch ((185/135#)

11 Ring muscle-ups

100 Double unders

11 Ring muscle-ups

7 Squat snatch

14 min CAP

Modify Squat snatch with PS+OHS

Modify Ring MU to C2B + Ring dips or Jumping C2B + Push-ups

Double under= 2x singles