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
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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%
