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10.26.2015

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

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

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