Nutrition seminar today at 7:30PM!
Do you know someone who might be hesitant about starting CrossFit? CFRTP will begin offering a bootcamp program in January perfect for beginners and those who might be coming from a sedentary background! Courses are 6 weeks long and meet 3x/week. Details here. Tell your friends, family, and co-workers!
A1. BS: 3×10
A2. Shoulder Activation: CS
B. Sorensen hold (GHD): 3 x ME. Target 60 sec if possible. Have a partner put a plate on your back (10#) if your first set is >1:30.
With a running clock: (C-D-E):
C. 0-4: AMRAP 
3 Suicide Runs (start at rig)
1 set B-MU or K-Pullups or KBS. KBS should be mod-heavy. Count total pullup reps.
D. 4-6: AMRAP 
Reverse WL (Load using plate – hug or OH). Score = total distance lunged
E. 6-10: AMRAP 
Same as C – 2 suicide runs / rd. Count total pullup reps.