Back Squat
4-4-4-4-4
Work up to 85% 1RM

Then, 

Hill Sprints
3x30m

Then, 

"Don't Go Carlos"

AMRAP 12min with 40/25kg
5 Hang Power Cleans 
5 Push Presses 
5 Walking Lunges
5 Hang Power Cleans 
5 Push Presses 
5 Walking Lunges
Run 200 Meters

For Coach Carlos, who is leaving us for three months. Carlos says C&Js are some of his favorite movements, and running is one of his least. So, he gets a mix a both because we're upset he's leaving but still want him to come back.

Deadlift 
6-6-6-6-6
Work up to 80% 1RM

Then, 

3 Rounds for time:

5 Deadlifts (60% 1RM)
10 Toes to Bar
15 Wall Balls (14/20)
400m Run

OHS 2-2-2-2-2

Then, 

10-1 Ladder
Pull Ups
Russian Kettlebell Swings (32/24kg)

Rest 3-5m

Then, 

AMRAP 5 Min

Partner Planking Lateral Burpees

Athletes - 

Received a disturbing message from Bane. 

You have been warned. 

"Benchmarks à la carte"

As part of our 30 Day Nutrition Challenge, we are measuring not only our body composition but also our performance. As such, we encourage Nutrition challengers to try to see how they improve at a few of the technically simpler benchmarks. 

Do one or more of the following:

Annie
Karen
500m Row
CF Total (not if you already did it on Friday)
Max Rep Pull Ups

Join our nutrition challenge! Watch your benchmarks improve!

Hero WOD Saturday!

Help kick start your fitness goals this year with a 30-day nutrition challenge. Join us Sunday 5 January for a kick off event at 4pm at the box where we announce we announce the rules. 

Challenge includes prizes, weigh ins, body fat analysis, recipes, potluck dinners, moral support, and other motivation!

Benchmark Friday!

"CrossFit Total"

1RM Back Squat
1RM Deadlift
1RM Press

*For those taking part in the nutrition challenge, this benchmark workout can be applied. 

Then, cash out.

21-15-9
Ring Push Ups
Jumping Lunges

Skill: Skin the cat, muscle ups

Then, 

6x200m run with a 3 min rest in between

Then, 

AMRAP 10 Min
10 Wall Balls (14/20lbs)
10 AbMat Sit Ups
10 Double Unders