Reminder CrossFit Coorparoo Christmas party this Saturday 3pm
Strength
Squat Clean (T&G)
3-3-3-3-3
WILF: Tension in the squat, dont bounce out of the bottom. Triple extension, get tall and be fast under the bar
Metcon
For Time
50 Double under
12 Pull ups
40 Double under
12 pull up
30 Double under
12 pull up
20 double under
12 pull up
10 double under
12 pull up
WILF: This should be completed with speed and intensity. Depending on your Crossfit experience look to go unbroken on this metcon. Stay relaxed in the double unders and keep your mid-line tight in the pull ups