STRENGTH : 5 Rounds For Quality!

-   DEADLIFTS ( @ 60% )

-    1 Rep As Slow As Possible

-    9 Touch and Go

-  20 Prisoner Lunges

WOD : 40-30-20-10 For Time!

- WB Cleans (20/14) +(30/20)

**5 S2OH After Each RD (135/95) +(185/125)

STRENGTH : 5 Rounds NFT

- 3 Back Squats ( @ 85% )

- 6 Broad Jumps

WOD : For Time!

- 80 Toes To Bar +( 100 )

** 8 Barbell Thrusters EMOM +(10) **

STRENGTH : 5 Rounds E2MOM!

- 5 Muscle Snatches (75%)

Then MAX TnG Snatch Grip High Pull

WOD : 30-20-10 For Time!

- Plate Snatches (35/25) +(45/35)

- Plate Burpees

- Box Jump Overs (24/20) +(30/24)

** NO Classes in the PM - RCF CrossFit ** 

Saturday Schedule: 

- RCF In-House Throwdown @ 9am

- RCF Holiday Party : Pizzas & PJ’s @ 6pm

 “Cin-DT” Partner WOD : 5 Rounds FT!

- 24 Deadlifts

- 18 Hang Power Cleans

- 12 Push Jerks

- 10 Pull Ups

- 20 Push Ups

- 30 Squats

Rx (155/105)  Rx+ (185/125)