GROUP WARM-UP
1:00 bike
25 double unders
10 beat swings
10 toes to bar (abmat sit ups)
10 hang cleans
10 front squats

METCON:
60/50 calorie bike

directly into

4 rounds:
30 double-unders
15 toes-to-bar
12-9-6-3 ascending squat cleans
RX+ 155/105-185/125-225/155-245/165
RX 115/75-135/95-155/105-185/125
M55+ 95/65-115/75-135/95-155/105
*18 minute cap

ALTERNATE METCON:
50/40 calorie bike

directly into

4 rounds:
40 single unders
15 abmat sit ups
7 hang power cleans

MIDLINE
3 sets
1:00 Plank
:30 Left plank
:30 Right plank
100m sandbag carry

MOBILITY:
2:00 frog stretch
1:00 each side couch stretch
1:00 each side pigeon stretch

Tonight is the Night 

7 PM at Orchid Island Brewery…parking may be a little hairy on the beachside due to the Christmas parade, but please come on down!

Reebok Sales Event 

This Sunday, from 9am-11am, the Reebok outlet will open early for CrossFit gyms. You receive an extra 20% off your total purchase (some exclusion may apply). All you have to do is show up and tell them what gym you are from or wear your gym t-shirt.