FRIDAY 8th December

 Apparel Dropping Soon .. . . . ... . .. . .... ..

Apparel Dropping Soon .. . . . ... . .. . .... ..

*CrossFit

Friday

Amrap 8 minutes

9 Burpee 2 Plate

18 Kb Swing 24/16

Rest 4 Minutes

3 RFT

400m Run

15/10 Chest2Bar Pullups

30 Air Squats

*CF Performance

Friday

E2MOM 6 rounds 12mins

1Snatch High Pull + 2 Squat Snatch + 1 OH

start at 70%

EMOM 3 Rounds

1) Pullups

2) Wall Balls

3) Box Jumps

4) REST

400m FCarry 4 time.

each time you rest 6 Single arm KB thruster

with the bell.