CrossFit – Thu, Nov 20
November Class Schedule Changes:

 Saturday 11/22 – Advanced class 10 – 11:15 am –  do NOT be late***UPDATED*** THANKSGIVING WEEK CLASS SCHEDULE CHANGES

   No Youth Classes on the week of Thanksgiving

   Wednesday 11/26 – Last Class is 5:30pm

 Thanksgiving Day 11/27 – 8:30 am Barbell Fury & 9:30 CrossFit – reservations are required

 Black Friday 11/28 – 8:30 and 9:30 am only – reservations are required

 Saturday 11/29 – 9 am only and Advanced class at 10 am

Warm-up

2x 10 ea banded

pass thru

pull apart

ext shoulder rotation (tie to rig)

tricep press

box dips

–10 inch worms w/2 push ups

3 Rounds

5 Burpees

10 air squats

10 KB Deadlift

5 KB Thrusters

Bench Press (6×4 record heaviest 1×4)
Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Ring Dips

HEadCutters 53/35 (rx+ 70/53)

Cooldown

tricep stretch

3 pos scorpion

prone shoulder