FYI:
Be sure to mark your calendar for the Stand Firm CrossFit Annual Christmas Party, Friday, Dec. 16th at 6:30 pm.
Oh yeah, we will have the white elephant gift exchange!!! More info in the coming days.
Warm-up, (15 Min): 5 Min Jog or Row 1/2 Tabata KB Swing Air Squat. Dynamic Stretch
Strength, (15 Min.): Front Squat (8/40)3 followed by
Squat Clean 5/50 4/60 (3/75)2
WOD: ON THE WAR PATH
For time:
Buy in 25 T2B
4 Rounds of:
8 Squat Clean 115/85
4 Front Rack Step-ups 115/85 to 16″
8 HSPU
4 Muscle ups
Icing: 30 Hip Extension