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
Front Squat (Build to a 5 Rep Max)
20 minutes to complete
Squat Clean (15 minutes to build to a heavy 1 rep)
Metcon
Metcon (AMRAP – Rounds)
6 Minute EMOM
Snatch + Hang Snatch + Overhead Squat Complex @ 80% of Snatch Max
then rest 2 minutes
Metcon (AMRAP – Reps)
3 Minute Time Cap
Unbroken Max Effort American KB Swings
*Drop KB and you are done