*No 6pm wod or 5:30 pm endurance tonight ! Coaches Christmas Party is scheduled for this evening. We will have open gym from 3-5 and CrossFit at 5pm*

CFE:

Wednesday Endurance:
21/18/15/12/9/6/3
Pull-ups
Box jumps (24/20)
Burpees
Sit-ups
*3 HSPU after each round

CrossFit

Emom 9: 2 squat snatch (Singles) @75-85 %
– climb Over the 9 minutes.

metcon

• for time: 
• 4 min amrap:
  • 12/10 cal row (Sprint)
  • 9 burpee plate 2 OH 45/25

-Rest 2 min-

• 4 min amrap:
  • 14 kB swings 70/53
  • 7 thrusters 95/65

-Rest 2 min-

• 4 min amrap:
  • 16 alt dB snatches 50/35
  • 8 dB facing burpees