MONDAY 4TH DECEMBER (19 days till xmas)

 GOOODCOHORTCREWW

GOOODCOHORTCREWW

*CrossFit

Monday

2 Power Clean + 2 Split JErk

5x1 TNG + 1 TNG (try to match last week 3)

HERB Wod 1 (PAIRS)

16min Amrap

800m Run

150- KB Swing 24/16

100- Wall Balls 20/14

050- Cleans 135/95

Midline

60 Hollow Rocks

*CF Performance

3x 12 Front Squat start @50%

CF Open Prep 13.1

17 minute AMRAP of:

40 Burpees

30 Snatch, 75 / 45 lbs

30 Burpees

30 Snatch, 135 / 75 lbs

20 Burpees

30 Snatch, 165 / 100 lbs

10 burpees

Max rep Snatch, 210 / 120 lbs

15 Box Jumps