November 22, 2017
SCHEDULE ANNOUNCEMENT
Thursday: CLOSED for Thanksgiving
Friday: 10:00am and 3:30pm Classes ONLY
Gymnastics:
A. Strict Pull up Ladder
1-2-3-4..etc, then 4-3-2-1
*Build to largest unbroken set, then back down from there.
B. 1-Arm Plank (Rx+ 1-Arm Ring Plank)
3 x :30
*Complete a 100ft Sled Push after each :30 Plank
Metcon:
6 – 3:00 AMRAPs of:
200m Row
10 Deadlifts (225/155)
AMRAP Burpees in remaining time
Rest 1:30 between AMRAPs.
COMPETITIVE CROSSFIT CLASS – 5:30pm
Rowing Time Trial
1000m Row
Rest 5:00
Snatch Complex
10 minutes – build to heaviest complex of:
Power Snatch
Snatch Balance
Hang Squat Snatch
Snatch Balance
Squat Snatch
Snatch Balance
*All 6 reps need to be complete unbroken.
Rest 5:00
For time:
500m Row
25 Toes-to-Bar
300m Ski or 0.4mi Bike
15 Overhead Squats (135/95)
10 Ring Muscle ups
15 Clean & Jerks (135/95)
300m Ski or 0.4mi Bike
25 Toes-to-Bar
500m Row
