CrossFit – Fri, Nov 21
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

cairoca

soldier

runners lunge

samson

inch worm

3 Sq 3 Step

Burpee broadjump

2x 10 each

partner medball passes:

front, side, overhead wall ball

then 3×10 partner Med Ball Sit up

Skill Work

Hang Power Clean

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

12 Wall Ball 20/14

12 Hang Power Clean 75/55 (rx+ 115/75)

9 Pull Ups

6 Burpee Box Jumps 24/20″

Cooldown

couch

pigeon

band overhead