141013


Main – CrossFit

Thanksgiving Monday Holiday Hours: 10am and 4pm classes only.

Weightlifting

1 Clean + 2 Front Squats + 1 Jerk (Build to a heavy complex of the above.)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Toes to Bar

10 Ring Dips

50 Double Unders

Extra

Metcon (10 Rounds for weight)

EMOM 10:

1 Snatch + 2 OHS

Metcon (AMRAP – Reps)

2:00 Max Strict Deficit HSPU

Rest 2:00

2:00 Max Strict HSPU (no deficit)

Rest 2:00

2:00 Max Kipping HSPU

If you do not have HSPU, complete:

2:00 Max L DB Press x3 with 2:00 rest. Use a medium/light weight.

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