Wednesday December 31, 2025

Warmup

1:30 bike/row

5 no pushup burpees

10 mountain climbers

5 no pushup burpees

10 Cossack squats

10 banded pass throughs

10 banded pull aparts

10 banded overhead press

10 banded bent over row

10 banded good mornings

Mobility

Child’s pose 1:00

Downward dog :30

Skill/Strength

Work up to a moderately heavy 3 rep (touch and go) barbell ground to overhead

Snatch or clean and jerk.  Focus on technique and efficient cycling between reps. 

WOD

CrossFit Open 11.1

AMRAP 10:

30 double unders

15 barbell ground to overhead (75/55)

F:  single unders; kb swings

Or…

CrossFit Open 20.1

AMRAP 15 or 10 rounds:

8 barbell ground to overhead (95/65)

10 bar-facing burpees

Then (optional)…

AMRAP 8:

30 situps

15/12 cal row, bike, or ski

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Classes at 530am, 830am, and 1130am.  Evening classes are cancelled.  Happy New Year!