Friyay!!!!!!!!!!!!!!!!!!!!!!!!

Announcements

CHRISTMAS PARTY!!!! The dress will be FORMAL, so dress to impress 😉
This Saturday December 8th at 7:30pm is our CrossFit Postal Christmas party!
There will be food (please bring a side if you can!)
Bring a small 10-20$ dollar gift (if you can) for dirty santa
Bring the whole family and come enjoy some games and fun!
This will be at Josh Ward’s house which is located at:
138 S Camp Road #101, Boone, NC 28607 parking will be TBD. 

CrossFit Postal – CrossFit

3 Position Power clean

Every 1:30 for 7 Sets (10:30):

3 Position Power Clean x 1

(High Hang, Hang, floor)
*Build to heavy complex

High Hang = hip crease

Hang= above knee

Floor=floor

Metcon (Time)

For time:

18-15-12-9-6-3

Power Clean (135/96)

Burpees over Bar

Calorie Row

*15 minute cap
Not all workouts are meant to be finished!