Lori & Beth

Warm-up
Coach’s choice

WOD Prep:
Back squat 20 minutes to build to a heavy 3.

WOD:
Race-the-clock (15 minute cap)
400m run
20 wall balls(20,14)
30 burpees
40 box jumps(24,20)
400m run
*If biking do 30/20 cals

Option 2:
400m run
20 wall balls(14,10)
30 burpees
40 box jumps(24,20)
400m run

Option 3:
400m run
20 wall balls(14,10)(9′ target)
30 burpees
40 box jumps(20,14)
400m run

Post WOD
Roll out the calves. 2 Minutes per side.

 CFS Brief:
Free class Friday.  All classes are free for anyone new to Cross fit.  Tell a friend bring a friend.
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
Fight For Air Climb CFS team fundraiser in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!