Chris K
**Holiday Schedule**
Monday Dec. 24th: 7am/9am/11am Group Class (“12 Days of CrossFit“), 10am Open Gym
Tuesday Dec. 25th: CLOSED
Wednesday Dec. 26th: 9am/11am Group Class, 10am Open Gym
Monday Dec. 31st: 9am/11am Group Class, 10am Open Gym
Tuesday Jan. 1st: CLOSED
WOD
“Joker”
For Time:
1-2-3-4-5-6-7-8-9-10 Toes to Bar
10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155#)
* Post time to the whiteboard.
Accessory Work
1. Squat Clean + Handstand Walk
10 Squat Cleans (60%) + 20′ Handstand Walk
8 Squat Cleans (68%) + 40′ Handstand Walk
6 Squat Cleans (75%) + 60′ Handstand Walk
4 Squat Cleans (83%) + 80′ Handstand Walk
2 Squat Cleans (90%) + 100′ Handstand Walk
2. Body Armor
4×7 Weighted Strict Ring Dips
3×7 Pausing Kettlebell Waiter Squats (Each Side)
2×50 GHD Sit-Ups
