CrossFit Brevard Holiday Party, 12/15/16

MONDAY

STRENGTH
Bench Press 4x4
Snatch Balance 4x5

WOD
21-15-9
Thrusters (95/75)
Over the Bar Burpees

WEDNESDAY

SKILL/STRENGTH CIRCUIT
3 rounds/ 1 min per movement
5x HSPU (Strict if you have it)
30x DU
5x MU (ring or bar, low rings to scale)
14x Pistols

METCON
3 RFT
15x Box Jumps (24/20)
400m Run
15x HR Push Ups
200m Sprint
15x SDLHP (1.5/1)
100m Run

FRIDAY

Tonight's evening classes are open gym format. Gym will be open around 3:30 and last person out should lock the doors! Thanks.

STRENGTH
Clean & Split Jerk
1-1-1-1-1

METCON
30x Clean (105/75)
30x Push Press (105/75)
30x Back Squats (105/75)
20x Clean (115/85)
20x Push Press (115/85)
20x Back Squats (115/85)
10x Clean (135/95)
10x Push Press (135/95)
10x Back Squats (135/95)