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