Joe. Liz and Duane after killing it at the Winter Throwdown at CrossFit Union!

Joe. Liz and Duane after killing it at the Winter Throwdown at CrossFit Union!

Warm Up and Mobility

 
Strength
Back Squat
65% x 8 First 4 Pause 2 seconds
75% x 6
85% x 3-5
75% x 6
65% x 8 Last 4 Pause 2 seconds
 
Gymnastics/Skill
3 RNFT
5 -10 C2B
5 -10 Wall Squats
 
“Eat Lightening”
With a running clock complete
1st Minute – 3 x Snatch 135/95
2nd Minute – 30 x Lateral Bar Hops
3rd Minute – 6 x Clean 
4th Minute – 30 x Lateral Bar Hops
Repeat for a total of 3 Rounds
 
 
 
 
 Winter clothing update: We just got an update from our clothing company and unfortunately they are so backed up that it doesnt look like our order will be completed before Christmas. We are crossing our fingers for an early arrival but we will plan on getting them in at the beginning of January.