Kettlebells

4 sets –  5-10 Strict Pull-ups (Or weighted strict/banded strict) Max Plank Hold or HS Hold/HS Walk Practice Then, 16rds of 5sec ON/5sec OFF –

For total time: 3rds – 2m rest between 12 HPCL (135/95) 12 BJ (24/20) 12 Calorie AB *Rest 4m 3rds – 1m rest between 12

*Let’s get on track for 2019! What goals do you have? Where do you want to be in 1 week, 1 month, 1 year? How

Every 90sec – 8rds 1 PSN + 1 SN + 1 OHSQ (build by feel) Then, AMRAP 8 DB HPSN (weight by feel) – 2,

Koby, best of luck with The Marines! GCF will miss you but know that you will be great at everything you do! Thank you for

4rds – 5m ON/1m OFF 2 Rope Climbs (6 Up/downs) 15 Push-ups Row 250m *Pick up where you leave off – score total rounds/reps. Then,

Holiday Hours: Monday – all AM classes (5am RevFitness, 6, 7am CrossFit, 8am RevFitness, 9, 10am & 12pm CrossFit) Tuesday – 9am Workout (everyone welcome

Monday, Dec. 31st – ALL AM classes 5am – 1pm Tuesday, Jan. 1st – 9am WOD (everyone welcome!) Resume regular schedule 1/2/19

For time: 21 BSQ (135/95) 15 T2B 9 AB Calories Then, 3rds NFT 25 Rollouts 25 Sit-ups 25 Russian Twists (R/L=1) “We have a strategic

AMRAP 20 DL (225/155) – 2, 4, 6, 8, 10  HSPU – 6 Calorie Row – 12 *Start over on DL if you finish. Score