10.21.2015

Announcements

Thanksgiving Dinner 11/21 at 5pm!! Mark your calendars, we’ll have a food sign-up in the next couple weeks!

CrossFit Worthy – CrossFit

Warm-up

:20/:10×8 Rds

Jumping Jacks

Squats

Mountain Climbers

Jumping Squats

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3x

5 Sots Press

4 OH Jump Squats

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3 Shave and Receive

3 High Hang Clean

3 Paused Power Clean

3 Paused Jerk

Weightlifting

1): Paused Power Clean + Paused Jerk (Start empty, build; EMOMx10)

2): Front Squat (5×12; E2M; )

Start at something that starts to feel heavy and build as you see fit. Keep sets fast!

Metcon

3): Metcon (Time)

5 RFT:

12 Push Jerk 95/65#

12 Kb Swings 88/70#
10:00 Time Cap

Strength Accessory

*Hollow Rocks; Tabata

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