CrossFit – Mon, Nov 24
***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

400 M run

Whiteboard

The Monday Fix

Warm-up

3 Squat 3 Step

Runners Lunge

Side Lunge

Inch Worm

10 Alt Scorpion

10 Scap Pull Ups

3 Rounds – empty Bar

5 Front Squat

3 Thruster

3 Pull Ups

then add weight & do 2 more rounds

Front Squat (5@75%, 3@85%, max @ 95%)
Metcon (AMRAP – Rounds and Reps)

3x 2 min Amrap

1:30 min rest

5 Thrusters 95/65 (rx+ 115/75)

5 Pull Ups

Cooldown

Couch

Bretzel

Doorway Stretch