9 December

Training Session AM (520a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

A. Every 2m For 12m

7 Cal Row
4 TnG PC
4 PJ
4 Front Squats
7 Cal Bike
*95/145/145/145/145/145

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"LAST CHANCE-ISH 4.0" 0:00 - 7:00 25/15 CAL BIKE 10 THRUSTERS (115/75) 20 T2B 30 SQUATS MAX OVER THE BAR BURPEES IN REMAINING TIME *EVERY 5 BURPEES COMPLETE 10 PUSH-UPS 700 - 9:00 REST 9:00 - 16:00 30 SQUATS 20 T2B 10 THRUSTERS (115/75) 25/15 CAL ROW MAX OVER THE BURPEES *EVERY 5 BURPEES COMPLETE 10 PUSH-UPS *30/25 Burpees 1. SCORE IS TOTAL NUMBER OF OVER THE BAR BURPEES. PUSH-UPS DON'T COUNT IN SCORE. 2. STAGGER CLASS TO START ON OPPOSITTE PIECES FOR BIGGER CLASSES

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Training Session AM (10a)

Jiu Jitsu (2 Hours)