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
5 Goblet Squats w/ Band
10 OHS w/ Band
10 Banded Good Mornings
Weightlifting
1): Overhead Squat (5×2; E2M; )
Start where ever and build as you see fit. Keep sets fast!
2): Sumo Deadlift (5×2; E2M; )
Start at a weight that feels a little heavy, build as you see fit. Keep sets fast!
Metcon
3): Metcon (Time)
For Time:
50 Pull Ups
25 Front Squats 185/135# or 50-60%
If you need to do strict Pull ups, change the reps to:
30 Pull Ups
15 Front Squats
10:00 Time Cap
Strength Accessory
You have 15:00 to get through:
*MU Transitions: 10
*Ring Pull Ups – 3×10
*Ring Dips – 3×10