151230

Holiday Schedule:
26th-30th: normal schedule.
31st: (Thurs., New year’s Eve) 8 & 9 am only.
1st: (Fri., New year’s day) 8 & 9 & 4pm only.
2nd:: 8 & 9am

CFRV Roseville CrossFit Bumper Sticker

Pre-Wod:
3 Rounds (15 min cap):
5 Strict C2B
10 WallBall
15 KB Swing
20 Hollow Body Rocks
25 PVC Passthrough
30 dubz
1 Round Side-Butt
3 Inch-Worm-Down-Dawg

Skill:
Clean Technique

Workout of the day for Wednesday, December 30th, 2015:

3 Rounds:
400M run
30 Air Squats

Rest 3 Minutes, then:

10 minutes:
Build to a heavy Power Clean

With remaining time:

5 rounds:
5 Romanian Deadlift on 4′ deficit
Max Handstand Walk