Thursday Dec. 24, 2020

Reminder: Classes at 5:30, 8:30, 11:00, and 12:00.

 On Friday the gym is closed.

 Merry Christmas from Black Hills CrossFit!

Warm Up
Mobility:  Banded Knight Stretch 1:00/Side https://www.youtube.com/watch?v=lfOYGZN2TxU 

2 Rounds:
8 Scap Pull-Ups
:20 Hollow Body Hold on Rings
6 DB Thrusters 

Strength/Skill
Thrusters
3x1 (work to a max for the day) 

WOD 
Fran
Thrusters (95/65)
Pullups
21/15/9 

Or…

Grace
30 clean and jerks (135/95) 

Or…

Frace
21 thrusters (95/65)
21 pullups
10 clean and jerks (135/95)
15 thrusters
15 pullups
10 clean and jerks
9 thrusters
9 pullups
10 clean and jerks

You may use two barbells if you do Frace.

Modify the barbell movement by reducing the weight. Modify the pullups by doing ring rows. Modify the thrusters by doing wallballs 30/20/10.