CrossFit – Mon, Nov 10
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

Carioca

Runners Lunge

Samson

Side lunge

Inch Worm

XO Sym – Iron Scap

3×6

DB lateral raise

3 rounds:

100 M run

4 Pull Ups

10 Double Unders

4 V Up

Metcon (AMRAP – Rounds and Reps)

9 Min Amrap

8 Pull Ups (rx+ strict)

25 Double Unders

8 V Ups (rx+ T2B)

Metcon (Weight)

5×6 Dumbbell Row (bent row 2 DBs)

Record total weight of both DB for score

Cooldown

up/down dog

3 Pos scorpion

Calf