Strength

Warm up to 70% of 1 Rep MAX for shoulder press

Stand by for a 10min EMOM

1-1-1 of Press/Push Press/Push Jerk (Split Jerk)

For the past couple of weeks you guys have been introduced to some of the Crossfit Ladies, so far you guys have gotten acquainted with Karen, Isabell and Annie.  This week we introduce to you the lovely Helen.

WOD

3 Rounds for Time

-400m Run

-21 KBS 54/35

-12 Pull-ups

Reminder next week gym will only offer two classes on the 24th, at 9:00 and 10:00. We will be doing our ugly sweater WOD, if you guys don’t have an ugly sweater wear your Holiday Edition CFP shirt.  Gym will be closed on Friday the 25th.