29 December 2015 29 December 2015
Tuesday 29 December 2015 '29 December 2015'

**New Year schedule!!
Thursday 0900 and 1630 only!
Friday 0900 Open gym, 1030 WOD only!
Saturday Normal

1. Warm-up level 2
Slow 10 minute AMRAP
30 cal row
20 Empty bar OHS
10 GHD sit-ups

2. Lift
7RM Touch and go power snatch

3. Met-Con
‘11.4’
AMRAP 10 minutes
60 Bar facing burpees
30 Overhead squats 120/90lbs
10 Muscle-ups

4. Extra
Tabata alternating pistols
75 Unbroken double-unders
OG crossfit scoring: lowest round is score.

1. Warm-up level 1
Slow 10 minute AMRAP
30 cal row
20 Empty bar OHS
5 GHD sit-ups

2. Lift
7RM Touch and go power snatch

3. Met-Con
‘11.4’
AMRAP 10 minutes
60 Bar facing burpees
30 Overhead squats 120/90lbs
10 C2B 10 ring dips

1. Warm-up Base
Slow 10 minute AMRAP
30 cal row
20 Empty bar OHS
10 abmat situps

2. Lift
7RM Touch and go power snatch

3. Met-Con
‘11.4’
AMRAP 10 minutes
60 Bar facing burpees
30 Overhead squats 120/90lbs
10 ring rows and 10 bench dips

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