CrossFit – Mon, Nov 4
Halloween LAST CLASS is 4:30pm
  Veteran's Day hours
Fri 11/8 LAST CLASS 4:30pm
11/9 9am & 10 am Advanced Reservations
11/10 1 class 9:30am Reservations
Veteran's Day 11/11 7am & 8:30am ReservationsVeteran's Weekend Hours:
11/8 last class 4:30pm
11/9 9am CF 10am Adv – reservations
11/10 9:30am – reservations
11/11 7am & 8:30am – reservations

Warm-up

Soldier

Samson

Runners Lunge

3 Squat 3 step

Side Lunge

3x

10 Second Standing Assault Bike Sprint

100 M Run

EMOM

3 min EMOM

3 Push Ups

3 Hang Squat Clean

3 Power Clean

Hang Clean (Hang SQUAT cleans
3×10 record heaviest 1×10)
Metcon (Time)

6 Rounds

5 Power cleans 135/95 (rx+ 165/115)

5 Ring Dips

20 Double Unders

12 min CAP

Bonus Abs

30 Anchored Toes 2 Bar

Cooldown

Couch

Pancake

3 POS Scorpion