FYI - On Saturday, December 4th we will be having an Elevated Crossfit Christmas Party! More details to follow, but plan on a good WOD, some breakfast and maybe even a raffle! Block the morning of December 4th out now!
ROSY WELT
8 Minute AMRAP
5 Strict Press 95/65
10 Push Jerk 95/65
20 Split Jumps
Rest 4:00
4 Minute AMRAP
5 Strict Press 115/85
10 Push Jerk 115/85
20 Split Jumps
BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch
SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo Bike OR 500/400m Row Strength Deep in the hole Front Squats
Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds 40 cal bike 40 GHD 40 Pull-ups