Warm-Up: Tire Drags (Sleigh Pulls) x 4, 100 Jump Ropes, Repeat Tire Drags
Front Squat: 5RM
MetCon – 3 Rounds For Time:
5 Muscle Ups
30 KB Swings (50/35lbs)
-Twas the night before Christmas (eve) when all through the gym, not a CrossFit’er was stirring, not even a…..wait a minute, that’s not right! More like this:
‘Twas the night before Christmas (eve) when all through the gym,
The WOD on the white board did look quite grim.
The rings were hung by the rack with care
In hopes that St. Spealler would soon be there.
Muscle ups and swings, 3 rounds for time.
Executed so quickly, it’s considered a crime.
I crept to the door to sneak me a peak,
From the looks of the Saint, he’s as strong as a freak!
He crashed through the window then took off in flight,
Reciting, “Merry Christmas to all, and to all a good night!”
I rushed in the door and addressed the KB,
Started cranking out reps as fast as can be.
With sweat dripping down and my muscles fatigued,
I could not help that I fell to my knees.
While catching my breath I began to snicker,
For I had beaten Saint Spealler, 10 seconds quicker!
So hear you this! For now I wear the crown,
Fitness is my throne, acquired through CrossFit Ktown.
Don’t forget we are closed tomorrow, the 24th, Christmas day, the 25th, and NO class on Saturday morning the 26th! Just another reminder that we will NOT be having a 6:30PM class on New Year’s Eve and on New Year’s day we will NOT have ANY class in the AM sessions. Classes will resume back to normal on the 1st of January at 3:30PM.
Merry Christmas you guys, God bless!