CrossFit – Wed, Nov 13
Hoodie & Crewneck Preorder now through 12/2
Try on the samples to check your size.
$70 + tax – form on Bulletin board & was emailed 11/12The Giving Tree is up! We have 4 local families we are adopting this year. Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. We will have a community gift wrapping party on Thursday 12/12 – light refreshments will be served. Stay tuned for details!
Try on the samples to check your size.
$70 + tax – form on Bulletin board & was emailed 11/12The Giving Tree is up! We have 4 local families we are adopting this year. Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. We will have a community gift wrapping party on Thursday 12/12 – light refreshments will be served. Stay tuned for details!
Warm-up
Power Clean (5 @ 65%, 5@ 75%, max @ 85%)
Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP
3 Hang Squat Clean 75/55 (rx+ 95/65)
6 Burpees over the bar
3 min rest
Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP
4 Power Cleans
4 Ring Rows
Cooldown
Kneeling Wrist
½ Kneeling Thoracic Rotation
Couch
Carioca
3 Squat 3 Step
Runners Lunge
Inch Worm
3×4
Barbell Rows
Clean Pulls
Power Cleans
Front Squat
Hang Squat Clean