Monday, December 7, 2015

Please remember to RESERVE class tonight (click http://ballstoncrossfit.zenplanner.com on your smartphone to create the app if you don’t have it)! Due to equipment restrictions, we will not be able to allow classes to be over the class caps. Also, as the weather gets colder, classes are getting larger so please reserve to ensure there is space for you to WOD.
=============
November Referral Program: Thanks to Emily Jarding and Kevin Pei for referring friends in November. We will do a drawing after the 5:30pm WOD to see who wins the free month of membership!
=======================================
Warm-up: snatch technique
EMOM 14:
Evens: 1 Snatch + 1 Hang Snatch (full for both) – as heavy as possible but goal is not to miss a lift
Odds: 5-7 Weighted Ring Dips
 
For Time:
20 Box Step ups (24/20) holding one KB (24/16)
20 Burpees
20 Air Squats
15 Box Step ups (24/20) holding one KB (24/16)
15 Burpees
15 Air Squats
10 Box Step ups (24/20) holding one KB (24/16)
10 Burpees
10 Air Squats
5 Box Step ups (24/20) holding one KB (24/16)
5 Burpees
5 Air Squats
Rx+ option: Swap in Goblet Squats for Air Squats