Carmela workin’ here ring rows!



Skill Clinic-Saturday at 11am December 6th

CrossFit Saved Christmas Party-Saturday at 5;30pm December 20th




Every 3 mintues x 4 rounds

Sprint 200 meters





Amrap 12


50 kettlebell swings (American)

50 box jumps

50 toes 2 bar




-Each sprint should be an all out effort

-Amrap is at 80-85% try to start and finish at the same pace



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