Make Up Day – Dec 3, 2015

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

1. Banded Box Squat 10×2 (60% bar, 30% band) then 5×10 Russian KBS (AHAP)
2. 20 deadlifts (135/95#), 20 push ups, 20 power cleans (135/95#), 20 pull ups, 20 front squats (135/95#), 20 burpees, 20 push presses (135/95#)
3. AMRAP in 2 minutes of: 3 thrusters (155/105), 6 T2B, 12 double unders.  Rest one minute and repeat for a total of 6 rounds.
4. Complete 21-18-15-12-9-6-3 reps for time of: overhead squats (95/65#) and slamballs (40/30#)
5. Partner Interval 3×5 minute AMRAPs with 3 minutes rest in between.  1) 10 Russian twists (25/15#) 2) 10 box jumps (24/20″), 3) 5 burpee plate jumps
6. Sumo Deadlift 5×6 (80%) then 3×10 Zercher Deadlifts (30%)

Reminder:  There is no CrossFit Endurance class today.