Events for November 2022

Friday, 11/25
November 24, 2016
Sunday, 11/27
November 26, 2016

REMINDER:

Holiday Hours for Saturday, 11/26
– Boot Camp class at H St (9am) will continue as normally scheduled
– All CrossFit classes at both locations will continue as normally scheduled
– Open Gym at both locations is until 2pm ONLY
– Base Camp classes at both locations are CANCELLED
– Free Intro classes at both locations are CANCELLED


Warm-Up
4 Rounds of
8 Pause Squats
8 Reverse Hand Spider Lunges
8 Jump Squats
8 Alt Dead Bugs

then,

1 Min Band Super Front Rack Stretch/ side

Strength – Clean (25 Min)
Prep:
2 x 2 Hang Hi Pulls + 2 Hang Power Clean
2 x 1 Hang Hi Pull + 1 Hang Squat Clean

Work:
3 x 2 Hang Squat Cleans
3 x 1 Hang squat Clean
– work to daily training max

Met-Con
3 Rounds of 1:30 Work / 3 Minutes Rest
1 Squat Clean + 1 Bastard
2 Squat Clean + 2 Bastards
3 Squat Clean + 3 Bastards, etc…

– Wt options = M:185/155/135/95; W: 123/103/93/63
– Begin each round back at 1 Squat Clean (not where you left off)

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