CrossFit – Wed, Oct 30
Halloween LAST CLASS is 4:30pm
  Veteran's Day hours
Fri 11/8 LAST CLASS 4:30pm
11/9 9am & 10 am Advanced Reservations
11/10 1 class 9:30am Reservations
Veteran's Day 11/11 7am & 8:30am ReservationsVeteran's Weekend Hours:
11/8 last class 4:30pm
11/9 9am CF 10am Adv – reservations
11/10 9:30am – reservations
11/11 7am & 8:30am – reservations

Warm-up

Hip Circle Activation

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Spider man crawl

Bear Crawl

Duck Walk

10 Hollow Rock

10 Superman

Skill Work

Jumping C2B

Kipping C2B

BMU

Metcon (AMRAP – Rounds and Reps)

3x

2:30 min amrap

3 C2B (rx+ bar MU)

6 Hang Squat Clean 75/55 (rx+ 115/75)

Rest 2 minutes

SCORE EACH ONE SEPARATELY

Metcon (AMRAP – Rounds and Reps)

3x

2:30 min amrap

3 C2B (rx+ bar MU)

6 Hang Squat Clean 75/55 (rx+ 115/75)

Rest 2 minutes

SCORE EACH ONE SEPARATELY

Metcon (AMRAP – Rounds and Reps)

3x

2:30 min amrap

3 C2B (rx+ bar MU)

6 Hang Squat Clean 75/55 (rx+ 115/75)

Rest 2 minutes

SCORE EACH ONE SEPARATELY

Cooldown

Pancake

Kneeling Lat

½ Kneeling Thoracic Rotation