Saturday – 161217

If you’re wondering about holiday hours, the schedule is updated through the end of the year. You can find our schedule here. While we’re on the topic, this is also where you sign up for classes. We would greatly appreciate you signing up, even if you do it while you’re walking in the door. Thanks!!

Warmup
Spealler Warmup
CrossFit Warmup

WOD
21-15-9 reps for time of:
GHD Sit-ups
Ring Dips
Overhead Squats 115/80

3 Rounds for time of:
50 Double-unders
25 Kettlebell Swings 53/35
5 Power Cleans 225/155

5 Rounds for time of:
15 Wallball Shots 20/14
10 Burpees
5 Ring Muscle-ups

– Rest 5 Minutes between workouts

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