12.23.19 MONDAY “WHEEL WORLD”

HOLIDAY HOURS

Tuesday 12/24- No 6:30pm CrossFit or Aerobic Capacity

Wednesday 12/25- No Classes

Thursday 12/26- Regular Schedule

Tuesday 12/31- No 4:30pm, 5:30pm or 6:30pm Classes

Wednesday 1/1/20- 9am and 10am Class Only

Strength:

Every 2min for 6min:

7 Front Squats

7 DB Hang Clean n Jerk

Metcon:

3 Rounds of:

20/15cal Ski

30 Wall Balls…20/14…10/9

3min Rest then:

3 Rounds of:

20/15cal Bike

15 DB Hang Clean n Jerk…50/35’s

10 Burpee onto plate

For Time

(23min Time Cap)