Thursday, December 18

Our in-house competition is January 31. The official sign-up sheet is on the front table as you walk in. You can sign up for the open division or a scaled division. We will also have a sign up sheet for volunteers if you'd just like to help out on that day. We will need judges and people to help organize athletes and equipment. So if you aren't ready to compete, you can still be a part of what is going to be a fun day. If you are ready to compete sign up. If you aren't sure, please talk to the coaches. There is absolutely no pressure and this will be a very laid back event to help get you ready for future competitions. However, we will take the workouts seriously and standards will be enforced so you get that competition feel. Workout for Thursday, December 18 Deadlift 25 min 2X8 @ 65% 1X5 @ 80% 2X6 @ 70% SuperSet Deadlift Sets with Weighted Ring Dips Building up to Heavy 5

8 min AMRAP 10 Box Jumps (24/20) 10 Hang Power Cleans (135/95)

Beginner Strength Deadlift 5X5 @ 115/85 Still Superset with Ring Dips/Ring Dip Scaling

UncategorizedCrossFit 616