Announcements
Christmas Schedule:
Sunday, December 23rd : 1-2 PM – Open Gym
Monday, December 24th: 8-9AM – Open Gym
Christmas Day – CLOSED
CrossFit Jacked – CrossFit
Weightlifting
Paused Back Squat (3 sets of 3 reps – 20 minutes to complete)
Hold 3 Second Pause at the Bottom.
same weight across
Metcon
Power-Puff Girl (AMRAP – Reps)
15 Minute AMRAP
5 Wall Balls 20/14
5 Box Jumps 24/20
10 Wall Balls 20/14
10 Box Jumps 24/20
…
Increase reps by +5 every round