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10.24.2015

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 x 8 Rds

Jumping Jacks

Squats

Mountain Climbers

Jumping Squats

—————————–

TAG – 3:00

Metcon

0:00: Metcon (Time)

For Time

21-15-9 reps of:

Thruster 115/75#

HSPU
*10:00 CAP

15:00: Metcon (Time)

9-15-21-27 reps for time of:

Calories Rowing

10 Burpees after each round
*10:00 CAP

30:00: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7:00 of:

30 Double-unders

9 Ball Slams 50/30#

3 Hang Power Cleans 185/135# or 60%

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