Warm-Up:
Coach’s choice

WOD prep:
Prep the shoulder to overhead to heaviest  WOD weight.  The loads that you choose for the WOD you should be capable of going unbroken in the first round.  Practice pull-ups and double unders.

Options for double unders:
1. 24-speed steps
2. 36 single unders

WOD:
“Kringle”
AMRAP 5
10 STOH Option 1(115,80) Option 2(75,55) Option 3(55,35)
24 Double-Unders
5 Strict pull-ups
*If you don’t have strict pull-ups perform ring rows.

Rest 5 minutes

AMRAP 5
8 STOH Option 1(135,95) Option 2(95,65) Option 3(75,55)
24 Double-Unders
8 Kipping pull-ups
*If you don’t have kipping pull-ups perform jumping pull-ups.

Rest 5 minutes

AMRAP 5
6 STOH Option 1 (155,105) Option 2 (115,80)Option 3(95,65)
24 Double-Unders
6 Chest to bar pull-ups
*If you don’t have Chest to bar pull-ups perform jumping chest to bar pull-ups.

Post WOD:
Foam roll lats and thoracic spine for 5 minutes.

CFS Brief:
Adjusted Holiday Schedule 12/24, 12/31 & 1/1

The class schedule will be adjusted on the following dates:

• Tuesday, 12/31
  7:30 am Adult CrossFit
  9:00 am Adult CrossFit
  10:30 am Adult CrossFit
  12:00pm Adult CrossFit
  No kids class
• Wednesday, 1/1
  11:00 am Adult CrossFit
  -No kids/teens classes
  
  6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)– Early Registration $39 on or before January 6th
  – Regular Registration $49 January 7th to January 12th
  – Last Minute Registration $59 January 13th to January 29thClick here to register for The Whole Life Challenge! (After registration, make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)