Happy Birthday National Guard!

Announcements

• West Metro CrossFit Christmas Party
  • December 16th 6-9pm @ the gym
  • Ugly Sweater Contest

WOD

Every 3 minutes for 24 minutes (8 sets):
Hang Snatch + Snatch

– Increase weight each set as possible.

WOD

5 rounds for time of (11 min cap):
12 KB Swings (55/35)
12 Burpees