646 WOD 12-30-16

CrossFit Class
Then Every 40 seconds for 8 sets
2 Power Snatch @ 80%

9 Minute AMRAP
2 American Kettlebell Swing 32/20kg
2 Handstnad Push Ups  *cool video on strict, kipping and ring handstand push ups!
2 Chest to Bar Pull Ups
4 American Kettlebell Swing 32/20kg
4 Handstand Push ups
4 Chest to Bar Pull Ups
6 American Kettlebell Swing 32/20kg
6 Handstand Push Ups
6 Chest to Bar Pull Ups
*Continue this pattern until the 9 minutes expire. Your score is total reps.

REMINDER:  We are adding a bunch of classes starting Januaray 2nd.  The schedule is up to date on the website at www.crossfit646.com/schedule

CrossFit 646 UPCOMING EVENTS AND SCHEDULE:

December
Saturday the 31st New Years eve OPEN (REGULAR CLASSES)

January
Sunday the 1st New Years Day CLOSED (SUNDAY FUNDAY CANCELLED)
Thursday the 5th Meal Prepping Pot Luck! (5:30pm ENDURANCE and BADASS CLASS CANCELLED) Bring your favorite meal prepping food (already cooked and ready to eat) along with the recipe and nutritional facts for your friends so they can make it at home!
Thursday the 12th THE DE-FAT CHALLENGE Begins! Make sure to get pinched!
Time to Prepare for the CROSSFIT OPEN AND FRIDAY NIGHT LIGHTS (STARTS THE END OF FEBRUARY THROUGH THE END OF MARCH)