Health

AMRAP 20 “Cindy” 5 Pull-ups 10 Push-ups 15 ASQ OR “Mary” 5 HSPU 10 1-Leg SQs 15 Pull-ups “When angry count to ten before you

FSQ 5×3 @80%+ Then, 2rds for time – 45sec rest between runs 600m Jog 400m Run 200m Sprint “Men stumble over pebbles, never over mountains.”

Every 30sec for 6mins 2 PSN Then, AMRAP 6 20 S2O (95/65) 30 Double Unders 15 S2O 30 Double Unders 10 S2O 30 Double Unders

For total time & reps: 4rds – 1min rest betw 12 Box Jumps (30/24) 300m Sprint *5min rest* 3rds – 2min rest betw 10/7 Calorie

1 DL every 30sec for 10mins – @70-80% Then, For time 21, 15, 9 – T2B 10 1-Arm DB S2O (10R/10L – 35/20+) after each

*Ladies, we still have a few GCF hoodies left if you didn’t pre-order one! (XS – Medium) 2 Minute Max Rope Climb Then, EMOTM 12

For total time & meters: 3rds – 2min rest between 12 FSQ (155/105) 21 Burpees over the bar *5min Rest* 3rds – 2min rest between

Push Press – 5×3 @80%+ *Alternate with 5-10 Strict Weighted Pull-ups Then, 3x800m Run (Rest as needed – stay fast but consistent) “Let the beauty

Looking for a great place to workout in 2016? How about a community full of amazing and supportive people? CrossFit is about people coming together,

Happy New Year – Who is ready for a great 2016!? BSQ – 10@60%, 10@65%, 8@70%, 8@75% Then, AMRAP 10 3 PCL (225/135) 200ft Farmer