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CrossFit - Mon, Dec 12Metcon (Weight)<p>20 Minutes to build to your best 20 Rep back squat</p>Metcon (AMRAP - Rounds and Reps)<p>15 Minute AMRAP</p><p>20 Cal Bike</p><p>20 CFSU</p><p>15 PlatePush ups</p><p>15 inverted ring rows</p>

CrossFit - Sun, Dec 11Metcon (4 Rounds for reps)<p>4 Rounds for time</p><p>30 Air Squats</p><p>20 HRPU</p><p>10 Hang cleans 115/75</p><p>5 Burpees over the Bar</p><p>400m Row</p><p>7 minutes to complete the round rest the remaining time</p>

CrossFit - Sat, Dec 10Running for the Plane (AMRAP - Rounds and Reps)<p>40 Minute AMRAP</p><p>200ft Farmers Carry 70/53</p><p>400m Run</p><p>5 Power Clean to overhead 135/95</p><p>10 Burpees</p><p>Partner Up</p><p>You go I go on Everythi</p>

CrossFit - Fri, Dec 9Deadlift (1x5 @60%)Deadlift (1x3 @70%)Deadlift (1x2 @80%)Deadlift (1x2 @90%)Deadlift (1x1 @95%)Deadlift (1x1 @102%)Metcon (AMRAP - Rounds and Reps)<p>3 Rounds</p><p>5 minute AMRAP</p><p>3 Power Snatch 95/65</p><p>5 HSPU</p><p>7 Pull ups</p><p>Rest 2 minutes between AMRAPS</p>

CrossFit - Thu, Dec 8Metcon<p>Tabata x4</p><p>Burpees</p><p>rest 1 min</p><p>sit ups</p><p>rest 1min</p><p>Scissor Jumps</p><p>rest 1 min</p><p>DB push jerks</p>