WOD FOR NOVEMBER 9, 2018

HOLIDAY SEASON IS HERE!

This year is CrossFit 516’s 9th annual Holiday party.

Date: December 8th

Time: 7pm-12:00am

Address: Altheirense cultural center, 290 Willis Ave, Mineola

Cost: $50.00 per person

We would love to have as many people as possible, Family and friends are all welcome. We hope to see everyone there!

A)

Back squat:

Build to a 5RM

B)

12 minute AMRAP:

6 Box jumps (24/20)

3 Squat clean thrusters (155/105) *1 sec PAUSE AT THE TOP OF EACH REP!!!!!!

OVERFLOW:

3 Rounds for time:

30 Bar facing burpees

20 Hang power snatches (95/65)

10 Muscle ups…(no more than 2 sets, so if you have to come down more than twice start your next round)