Monday 12/19/22

PLEASE NOTE THE FOLLOWING CHANGES TO OUR SCHEDULE DURING THE HOLIDAY BREAK:

This week: M-T-W stay the same. H-Morning stays the same, Evening, 6pm ONLY. F-10am ONLY for the 12 Days of CrossFit Christmas!

Next week: M-CLOSED, T-W-H 8:30am, 5pm-6pm and 6pm-7pm. F-10am ONLY

Monday January 2, 2023, BACK TO WORK. We will get after 2023 like DEVGRU went after UBL!

RX

For time:
150-ft DB walking lunges (35/50 lb)
50 alternating DB hang snatches
150-ft DB walking lunges
50 single-arm DB hang power cleans
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.

INTERMEDIATE

For time:
150-ft DB walking lunges (20/35 lb)
50 alternating DB hang snatches
150-ft DB walking lunges
50 single-arm DB hang power cleans
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.

BEGINNER

For time:
100-ft DB walking lunges (10/15 lb)
30 alternating DB hang snatches
100-ft DB walking lunges
30 single-arm DB hang power cleans
100-ft DB walking lunges
30 lateral hops over DB
100-ft DB walking lunges
30 single-arm DB deadlift
– Use a single DB for all weighted movements.