CrossFit – Fri, Dec 2
Certus Christmas Party 12/10/22
Glow Party theme

“Wrecking Ball (Performance) (Time)
3 Rounds for Time:
9 Power Snatch (135/95)
21 Pull-ups

Advanced Option:
9 Power Snatch (135/95)
21 Pull-ups
9 Power Snatch
15 Chest to Bar Pull-ups
9 Power Snatch
9 Bar Muscle-ups

“Wrecking Ball (Fitness)” (Time)
3 Rounds for Time:
21 Double DB Power Cleans (40/25)
21 Ring Rows
Metcon

Accumulate:

50-75 Abmat Sit-ups or GHD Sit-ups

50-75 Banded Good Mornings