Don’t forget to sign up on the sheet by the white board if you’ll be attending our Holiday party on Saturday, the 19th at The Grill in Hauppauge. Open bar is $35 plus gratuity or you can pay per drink. I would like to give the owner an approximate number of how many of us are attending.

CrossFit WOD:

EMOM x 10

Odd min: 12 box jumps 24″/20″ RX+ 30″/24″

Even min: 15 mnt climbers (Right /Left = 1)

Rest 2 min:

E3MOM x 9

200 meter run

10 burpees

Rest 3 min:

E4MOM x 12

200 meter run

30 wall balls 20#/10′ 14#/9′ RX+ 10′ target

*** When doing your mountain climbers make sure your knee comes up to your elbow. Check out this video on proper technique …