WarmUp
Row 750m
Couch 2:00/Leg
3 Rounds
4 FrontSquat
4 C2B

1) 6 Sets
FrontSquat x 3 reps
Rest :30
StrictC2B x MR-2
Rest :90

2) AMRAP10
7 TTB
7 PushUp

Cool
SmashQuad
Roll
———————————-

Attention December Getting Started athletes:
Make up days for being closed over the holiday are being offered on Sunday, Dec. 29th at 2:00pm & Tuesday, Dec. 31st at 9:00am and 5:30pm- (we close at 6:30pm on Dec 31st). Excellent work this month, we look forward to seeing you in our regular CrossFit program in January.

Questions on how to get started? Please contact shannon@crossfitswportland.com.

Happy Holidays!

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