12/30/14 – More Cans = Less Burpees

RANT

Alright guys, 100 burpee cash out for all workouts this week (and possibly into next week as well).  For every can of food brought in, we will reduce this amount by 1.  So start bringing in cans of food for Second Harvest!

Also – we have to cancel the 12pm class tomorrow (Tuesday) due to the Belk Bowl, so we only have 530am and 630am tomorrow.  630am will be an All Levels Class.

CrossFit Performance

STRENGTH

Collect 15 Wall Walks

METCON

EMOM 1, 2, 3

5/3 Wall Walks

EMOM 4, 5, 6

12 Box Jumps (24/20)

EMOM 7, 8, 9

10 Burpees to Target

EMOM 10, 11, 12

15 KB Swings (53/35)

Fundamental Strength

A. Back Squat @22×2, 3×3.3.3, rest :30/as needed

B. 3x 3 Holds + 2 Push Press @ 80%, rest 2:00

C1. Ring Row @22×2, 3×5, rest :30

C2. Hip Extensions, 3×8, rest 1:00