volunteers

Head over to CrossFit Rampage tomorrow after your morning WOD to watch Josie, Suzie, Blake-Lyn, Austin, Jacob, Michael, Brad, Anthony, and Koby compete in the Rampage Christmas Throwdown!

Strength
Front Squat- 5RM (aim for 5-10# heavier than last Friday)
1 set of 10 @ 80% of 5RM

WOD
5 Rounds…

AMRAP 3
3 hang cleans 135/75
6 kettlebell swings 53/35
9 air squats
Rest 1 minute