Facility closes today at noon. Have a very Merry Xmas and see you in the New Year.


Warm Up

Roxanne *People will have a light jog on the spot, and everytime the song says “”roxanne”” they will do a burpee”


Incline Bench or strict press 3X3 and
Front squats 5 5 5 5 5,
3 position cleans, high, knee, below knee 3X3
plus front lunges 10 10 10 10 10

Conditioning 15 minute AMRAP


3 Rounds of: 1a) Kettlebell S L Deads 1b) holds on rig 30 sec +Rest 30s. 1c) Hammer curls, tricep dips *Complete this post metcon