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
4 Rounds of
:15 Jumping Jack
:15 Squat
:15 Mountain Climber
:15 Jump Squat
Metcon
A): Metcon (AMRAP – Reps)
:20on/:10 off for 24 rounds
Wall Ball 30/20#
Burpees
Box Jumps 24/20″
Weightlifting
Then with an empty bar:
3 Snatch Pull
3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch
B): Power Snatch (EMOM x 10:00)
start with an empty bar and build.
C): Back Squat (5×3, E2M)
Start at something that starts to feel heavy and build as you see fit. Keep sets fast!
MOBILIZE YO-SELF!
6:00
Roll out and spend 2:00/side in couch stretch