CrossFit – Sat, Nov 8
VETERANS DAY – WEEK SCHEDULE CHANGES:

 Friday 11/7 – last class is 4:30 pm

 Saturday 11/8 – 9 am only and Advanced class at 10 am

 Sunday 11/9 – normal class schedule

 Monday 11/10 – last class is 4:30 pm

 Tuesday 11/11 – 8 and 9:30 am only, reservations are required

Warm-up

10 ea

band press

pull aparts

face pull

samson

alt scorpion

EMOM

6 min emom

  1. 12 KB Swings
  2. 6 KB Snatch, 2 headcutters, 1 manmaker

Skill Work

Rope Climbs

Metcon (AMRAP – Reps)

7 min Amrap

1 Rope Climb

3 Manmakers 30/20 (rx+ 53/35)

rest 3 minutes

7 min amrap

1 Rope Climb

3 manmakers

6 headcutters

rest 3 min

7 min Amrap

1 Rope Climb 3 manmakers

6 headcutters

12 KB Snatch

SCORE = TOTAL REPS

Cooldown

3 pos scorpion

foam roll lats quads Hips

kneeling wrist