MERRY CHRISTMAS

From all of us at Foundation CrossFit

here's hoping for snow to stay soon!

HAPPY HOLIDAYS to you and yours!

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WOD for Wednesday 12/26
STRENGTH
back squat 3x10
Establish a heavy 10-rep squat, three sets across.
CONDITIONING
3 rounds for max total reps: - pinch-grip plate deadlifts, 20/10kg - false-grip ring rows - kettlebell step-up, 16/12kg - bottoms up kettlebell clean, 16/12kg - hanging leg raise
You will work at each station for 40 seconds with a 20-second rest/rotation. Every rep counts.
Pinch-grip plate deadlifts involve four 5kg or four 2.5kg steel plates (a pair in each hand). Step-ups are done in double kettlebell rack and height should not allow your hip to break parallel. Hanging leg raises are strict.
Post score to whiteboard.
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What's up with New Years 2013? THIS IS WHAT'S UP WITH NEW YEARS:
FCF/CFSLU NEW YEARS PARTY!
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