HEY EVERYONE! The tree is up and looking festive. If you would like to bring in an ornament to add to its' cheer, please do so. 

 

 

Warm-Up
3 Rounds
20 Second Hollow Hold
20 Single Unders ( tall and slow)
5 Bounding Jump Tucks

Test
3 Minutes Max Effort Double Unders

Power Clean and Jerk Warm-Up

Strength
8 minutes to find
3x ME touch and go Power Clean and Jerk @ 55%
90 seconds of rest between sets

Every 2 Minutes for 4 Rounds
3+1 Hang Power Clean + Jerk(AHAP)

5 Rep Max Front Squat
Every 2 Minutes for 3 Rounds
5 Front Squats @ 90%

Conditioning
Crossfit Games Open 11.3
5 Minute AMRAP of...
Clean (165/110)
Jerk

You must complete the squat clean before moving on to the jerk
and you must complete the jerk before moving on to the next
squat clean. If you miss a jerk you may power clean the bar to
set up your jerk attempt.