12:00 AMRAP (Fitness) 2 Wall Walks 6 DB Hang Squat Cleans (20/35lbs) 18 Sit Ups (Comp) 3 Wall Facing SHSPU (Wall Walk in) 6 Hang Power Cleans (105/155lbs) 9 Toes To Bar

Thanks, Mayara!

3 Rounds For Time 20 Thrusters (55/75) 200m Run 10 Thrusters (55/75) 100m Run 5 Thrusters 3:00 Easy Machine of Choice Active Rest Comp - Increase Weight by 5-10lbs per round

Teams of 3 0:00 - 6:00 Max Effort Shuttle Runs (25') Max Effort Goblet Squats Two Athletes working at a time - Switch As needed (2:00 Rest) 8:00 - 14:00 AMRAP 6:00 20 Synchro DB Hang Snatch 20 Synchro Sit Ups 2 Athletes Working At Once 1 Athlete in Handstand Or Plank (2:00 Rest) 16:00 [...]

AMRAP 6:00 600m Run IRT 30 Air Squats 20 Hand Release Push Ups 10 Burpees (Rest 2:00) AMRAP 6:00 60 Air Squats 40 Hand Release Push Ups AMRAP Burpees

3 Rounds 3:00 AMRAP0:30 Burpees2:00 Cal Ski / Row0:30 Rest 3:00 AMRAP1:30 Bike1:00 Box Step Ups w/Single DB0:30 Rest 3:00 AMRAP400m RunRest in remaining time

Join us on Friday, December 9, 2022 from 5-7pm for a Christmas Open House! We will have some appi’s, mix, and ice. If you want to add to the festivities, feel free to bring some treats and BYOB.

For Time (Fitness) 30-20-10-5 Wallballs 30-20-10-5 Double Unders (Comp) 40-30-20-10 Wallballs (14/20) 80-60-40-20 Double Unders

3 Rounds for Time (Fitness) 800m Run 15 DB Deadlifts (20/35) 30 Sit Ups 6 Burpee Box Jump Overs (20/24") (Comp) 800m Run 24 DB Deadlifts (35/50) 12 Toes To Bar 12 Burpee Box Jump Overs (20/24")

Teams of 2 - 20:00 AMRAP (Fitness) 4 Burpee Pull Ups 8 Hand Release Push Ups 12 KB Swings (1/1.5p) 1 Athlete Rowing or Skiing Every 2 Rounds Complete - Switch Partner Rowing/Skiing Score is Total Cals and Reps (Comp) 2 Ring Muscle Ups 4 Handstand Push Ups 8 KB Swings (1.5/2p) 1 Athlete Rowing [...]