Wednesday: Ski Bump..

Wednesday classes are afternoon only with CrossFit at 4pm, 5pm, and 6pm and Fitness on at 6pm.  We will see you then to sweat out some Christmas Cheer from the Christmas party : )

CROSSFIT

STRENGTH

Every 2 mins x 7 sets:

Power clean x 2 reps

* Build to a heavy 2 rep.  Not touch and go today.

CONDITIONING

3 rounds each for time of:

9 / 6 Ski calories
12 DB Push press
15 Box jump overs
18 Shuttle runs
* rest 2 mins after each round

FITNESS

Working 1 min on and 1 min of active recovery - 

Min 1: MB Slams
Min 2 Active recovery: Bike Erg
Min 3: DB Snatch
Min 4: Active recovery: Echo Bike
Min 5: Burpees
Min 6: Active recovery: Assault Bike

At 7 min mark - 
3 min AMRAP:
1 Lap Sled Push
10 Sit Ups

Rest till the 12 min mark

* Repeat for 3 rounds