Warm-Up
4 to 5 per team is ideal.
AMRAP 8
5 air squats
sprint 10 m to the box
3 Burpee box jump overs or step overs
5 ab-mat sit-ups
sprint 10 m back and high five your team mate!

WOD prep:
Prep the movements.

WOD
Dragon Glass
Teams of 2. 1 person works while the other rests.
200/150 calorie row
200 Partner Med-ball sit-ups (20,14)
*Scale med ball load as needed.

Post WOD:
Foam roll for 5 minutes

CFS Brief:
New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.