Happy Saturday, everyone! A couple of quick reminders:

  • Alpine CrossFit Weightlifting meet today! Kristine's first lift is at 10AM; Adam's first lift is at 1PM. Both athletes will be doing three sets of lifts. Come on out at show your support!
  • Holiday Party Tonight! 7PM-Midnight. We have a karaoke dj, desserts, tequila. Please bring a main dish or side dish to share, potluck style. BYOB. Be sure to wear your ugly sweater or cocktail attire!

Now, on to the workout. 

STRENGTH

20 minutes to establish your 1RM front squat

WOD

"Fran"

21-15-9

Thrusters 95#/65#

Pull-ups

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