dec30_2014-5

Snatch
70% x 2, 75% x 2, 80% x 1, 85% x 1 x 2
Front squat
75% x 5-6 x 3
21-15-9
power snatch
box jump

6 min cap.  So scale as needed to complete in time

Weight choices:
Power snatch – 75/55, 65/35-45
Box jump – 24/20, 20/16

If you are not yet comfortable with the snatch you will do the below WOD:
30-20-10
Plate GTO@45/25
21-15-9
Box jumps

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The CFN post holiday party is on the 17th of the month. The last couple of years have been an AWESOME time. This year will be no different. We will be having a yankee swap as well. We had some really great gifts and had fun handing them out. Participation is not mandatory, but encouraged 🙂 This will be a great way to meet your fellow crossfitters and strngthen the CFN community. Hope you van all make it.