Warm-Up
Rowing warm-up

WOD prep
Prep the movements

WOD
Sword In The Darkness
1000 m row
then 10 rounds of
3 Thrusters (95,65)
5 Burpees over the bar
Then
800m run

Option 2:
1000m row
then 10 rounds of
3 Thrusters (75,50)
5 Burpees over the bar
Then
800m run

Option 3:
500m row
then 10 rounds of
3 Thrusters (45,30)
5 Burpees over the bar
Then
400m run

*Scale loads as needed.Post WOD:

Post WOD:
Foam roll IT bands.P

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.