12/3/13 – Holiday Party Dec 20th @ The Tavern on Moorehead

SKILL
Ring Dips
5 x :60 ME
Post total reps for score
METCON
For Time – 15min cap
1000m Row
3 Rounds
40 KBS (53/35)
20 HR Pushups
RANT
Don’t forget to mark our Holiday party on your calendar – December 20th, 8pm @ The Tavern on Moorehead.
CrossFit Performance
SKILL
Ring Dips
5 x :60 ME
Post total reps for score
METCON
For Time – 15min cap
1000m Row
3 Rounds
40 KBS (53/35)
20 HR Pushups
CrossFit Fundamentals
SKILL
Strict Pullups > Kipping
 
METCON
3 Rounds For Time
12 Kipping/Strict Pullups
24 Push Press (75/45)
48 Squats