Monday 12.3.12

Snatch 3×1 heavy (90-95%)

3 rounds for time:

400m Run
21 Kettlebell swings (55#/35#)
12 Pull ups


1) Bring a friend with you December 8th for the You-plus-One WOD and celebrate the birthday of No Excuses CrossFit!!!

2) Come WOD! We had an average of 40 people training each day last 2 weeks. The normal average is 70! We want you in here training with us! It’s not the same without you. 🙂

3) Knock out those Double Unders for Double Under December!!

Last thing: Check out Created Ruins take on of “Carol of the Bells” featuring Laura Sully Davis. Pass on this video with everyone you know!! You don’t want to miss this video!