WEEK NOTES 📝
🔷 CFBR 🎅 Christmas Party 🎉 on Saturday, December 7th. 6pm at The Bulldog. RSVP to Dwayne if you hadn’t. Info in FB group and your email.
🔷 Winter gear is available in the online apparel store! Go check it out here: http://crossfitbr.mdiapparel.com
MON: Finding a heavy(ish) set of 5 on Deadlifts then a good looking AMRAP of Wall Balls and 200m Runs.
TUE: Push Press strength work building with 5s, 3s, and 1s then a short couplet of Power Cleans and Pull Ups.
WED: Weightlifting Day with an EMOM of Hang Snatches and Snatches then a finisher of DB Box Step Ups.
THUR: Gymnastics and conditioning work starting with Strict Handstand Push Ups then an EMOM with Double Unders, Handstand Walks, V-Ups, and Rowing.
FRI: Front Squat triples then a nice triplet of Runs, DB Thrusters, and Lateral Burpees that will get you fitter.
SAT: Partner WOD! Gymnastics and barbell work coming at you. 😃