DONT FORGET TO SIGN INTO YOUR CLASS ON THE MINDBODY APP

*SEABRIGHT CROSSFIT 10K RUN SATURDAY DECEMBER 12th  
Starting line at Westcliff Drive Lighthouse @ 9am Sharp!
(this will be the only class event that day)

“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” — Leonardo da Vinci

9am WOD:
800m run
Then,
21-15-9
Thruster (95/65)
Pull up
Then,
800m run

10am Triple WOD Mash Up:
21-15-9
power cleans (135/95)
ring dip
Then,
21-15-9
thruster (125/85)
pull up
-REST 5 MIN
1 mile run
then,
21-15-9
deadlift (225/155)
HSPU
then,
1 mile run
-REST 5 MIN
21-15-9
pistol squats
Hang power snatch (115/75)
then,
150m sled push (4×45/3×45)