Friday - CrossFit

**Reminder XMAS party Saturday starting @5-6pm, bring a 20$gift for the exchange , Byob and Potluck**

Broomer's OHS

Broomer's OHS


Shoulder Mash Block + Ball
Calf Mash Ball

Thunder Burpees Warm up

Play Thunderstruck by ACDC, every time you hear thunder, perform a burpee.

Push Press (5-5-5-5-5)

Metcon (AMRAP - Rounds and Reps)

10min AMRAP
10 Deadlifts 225/155
10 T2B

Deadlift Should not be over 65% of your 1RM

Post Class/Wod Mobility

4x10 Dumbell Row

Dan Shrum