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10.27.2015

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

Tabata shoulders – A,T, Y, I

E:15x16rds

Plank, superman, side plank R, side plank L

Weightlifting

A): Weighted Chin Ups (8 x 1+; EMOM)

Metcon

B): Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

PCl @ 135/95 or 35-45%

1-2-3-4-5-6-7-8-9-10

T2B
10:00 CAP

Weightlifting

C): Push Press (5×10; E2M)

Start at something that starts to feel heavy and build as you see fit. Keep sets fast!

Skill Development

100 DU

or 5:00 DU Practice

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