MONDAY

I would like to hear from the early 5:30 am peeps if they need class on Christmas Eve.  I will be posting hours on Monday.  If I do not hear back, I will not have 5:30 am on Wednesday, Christmas Eve.  I will definitely be open 6:30, 8:30 and 9:30 am.  There will be no night classes and closed Christmas day.

STRENGTH:

Clean

60% x 2

70% x 2

80 % x 1

85% x 1

90% x 1

Heavy single

*** Percentages are based on your 1 RM clean.If you do not know, guestimate.  This is not a power clean.  This is a full squat clean.  Get out of your comfort zone and SQUAT.

CrossFit WOD:

21-15-9

squat clean 115#/75# RX+ 135#/95#

pull ups RX+ strict pull ups

T2B

EXTRA CREDIT:

5 min EMOM:

Handstand hold 30 sec. Rest 30 sec.