CrossFit – Sun, Nov 23
***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

with a plate

5 each

around the world each direction

front raise

tricep press

10 truck driver rotations

10 OHSquat – as deep as possible keep plate overhead

10 Push Jerk

–BARBELL 2×5

shoulder press

push press

push jerk

1 curtis P: power clean, lunge, lunge, push press

Push Jerk (6×4 record heaviest 1×4)
Metcon (AMRAP – Rounds and Reps)

18 min Amrap

1 Curtis P Complex 75/55

1 Wall walk

20 Double Unders

2 Curtis P complex

2 wall walk

20 DUS

3,3,20, 4,4, 20, 5,5, 20 …and so on

every time you finish the DU, you’ve completed a round

Cooldown

Kneeling Wrist

Calf

Prone Shoulder