***Wear pants or long socks for rope climbs today***
400 M run buy in, after round of 5, and buy out
10-9-8-7-6-5-(400 M Run)-4-3-2-1 reps for time:
-Toes 2 Bar
-DB Snatch (alternating) (50/30)I SPY some pretty strong CrossFitters in this picture of yesterday’s 4:30 class
We will be working on Front squat, back squat, clean, and snatch for strength over the next month. If your technique needs work keep the weight light and focus on perfect form. Please do these lifts in a timely manner.
Front Squat 5-5-5 (65-70-75%)
amrap in 10 minutes:
-4 Powercleans (185/115)
-8 BF burpees
-12 Heavy Ropes
Help us decorate the christmas tree!!! make a Ragin CrossFit ornament.
If your ornament is awesome, you may win the ornament contest and a free month at Ragin’ CrossFit.
OPEN GYM/MAKE UP DAY