CrossFit – Wed, Nov 13
Hoodie & Crewneck Preorder now through 12/2
Try on the samples to check your size.
$70 + tax – form on Bulletin board & was emailed 11/12The Giving Tree is up!  We have 4 local families we are adopting this year.  Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9.  We will have a community gift wrapping party on Thursday 12/12 – light refreshments will be served. Stay tuned for details!

Warm-up

Carioca

3 Squat 3 Step

Runners Lunge

Inch Worm

3×4

Barbell Rows

Clean Pulls

Power Cleans

Front Squat

Hang Squat Clean

Power Clean (5 @ 65%, 5@ 75%, max @ 85%)
Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

3 Hang Squat Clean 75/55 (rx+ 95/65)

6 Burpees over the bar

3 min rest

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

4 Power Cleans

4 Ring Rows

Cooldown

Kneeling Wrist

½ Kneeling Thoracic Rotation

Couch