CrossFit – Sat, Nov 9
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

Runners Lunge

3 Squat 3 Step

Side lunge

Inch Worm

Speed Ladder Drills

Back Squat (3×10 55%)
Metcon (Time)

4 Rounds

400 M Run

5 Manmakers 30/20 (rx+ 50/35) (push up row, push up row, squat clean, thruster)

5 Burpees

Rest 1 min after each round

Cooldown

Couch

Bretzel

Pancake