Kelly and Erin during Helen meets Grace at CrossFit LBC

Kelly and Erin during Helen meets Grace at CrossFit LBC

Reminders:

* Holiday party at SMCF on Saturday 12/7.  It has been talked about that we might do an ugliest sweat suit holiday party so keep an eye out for an ugly a$$ sweat suit!

* Next Saturday night we are planning an SMCF social outing at PJ Whelihans in Allentown.  Car bombs are more fun at an Irish Pub (Trainer Pete is buying).

 

Strength:

Clean and Jerk

Conditioning:

20 minute amrap

25 Air Squats

15 Sit Ups

10 Dips (matador bar)

* After every round complete 1 clean complex (power clean, hang power clean + jerk)

*  perform this clean complex at 70-75% of 1 rep max