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WOD 11. 24 . 20 7 Rounds 7 Front Squats 155/ 105 7 box jumps 30 / 24 7 toes to bar 17 min cap

WOD 11 . 23 . 20 Holiday Schedule Monday and Tuesday – regular schedule Wednesday Regular schedule : last class is 4 pm however Thursday ( thanksgiving ) Partner wod 830 only Black Friday 830 and 12 pm only Saturday 830 am only ” Jack and the beanstalk” 5 Rounds for time Run 400m 20

11 . 20 . 20 For time buy In – 100 Dubs 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2 Front squats Shoulder to overhead Cash out – 100 Dubs Barbell : 135 / 85

11 . 19 . 20 A. 5 x 5 Deadlift B. 5 x 100m Farmer carry with 2 DBs or KBS Rest 1 : 1 with partner.

11 . 18 . 20 8 min AMRAP Run 800m Max reps HSPU Rest 4 min Run 800m Max burpees to target

11 . 17 . 20 A. Bench Press 3 x 3 warm up 6 x 1 find a 1 RM B. Gymnastic circuit 20 seconds on with 20 seconds rest rotate through each movement for 5 rounds l sit handstand or handstand walk Toes to bar

WOD 11 . 16 . 20 21 – 18 – 15 – 12 – 9 – 6 – 3 Thrusters 75 / 55 Cal Machine

WOD 11 . 13 . 20 21 – 15 – 9 Snatch 95 / 65 pull up

WOD 11 . 12 . 20 A. Back squat 7 – 7 – 7 – 7 – 7 B. Cash out 1 min situp 1 min Hollow Hold 1 min plank 1 min rest

Saturday for the next month will be BTOP “ bring you own partner “ Feel free to share your love of CrossFit by inviting a friend for free on Saturday and having them as your partner for the Saturday wod. Can’t wait to see your friends smiling faces after their first workout ! 🙂 Happy