Friday 12.7.18 CrossFit

Box Brief

First Friday Happy Hour

12/8 No Classes Wayne! Ardmore Holiday Amazing Race and Holiday Party (10am start time)

12/9 8 Days of Hanukkah WOD

CROSSFIT

“Francine”

3 Rounds

15 Deadlifts

15 Pull-ups

ENDURANCE

EMOM 30

Min 1: 16 Alt. DB Snatch

Min 2: 40s Double KB Front Rack Hold

Min 3: 15 Box Jumps

Min 4: 1:00 Side Plank

Minute 5: 16 Lunges