27WED19

Announcements

THANKSGIVING WEEK SCHEDULE:
WED 11/27: 4-5-6AM CLASSES ONLY
THUR 11/28: CLOSED
FRI 11/29: NOON ONLY
SAT 11/30 & SUN 12/1: CLOSED

CrossFit Reality – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

2 Rounds:

200m Run or Row or Ski

50′ Burpee Broad Jumps

15 Air Squats

30 Sec Banded Tricep Stretch (Lean into)

50’ crab walk

Weightlifting

Power clean/Jerk Complex (E2min x 5 )

1 power clean

1 power clean right below knee

1 power clean right above knee

1 push jerk

1 split jerk
Build to a technique heavy

Hold onto the bar the whole time

Metcon

Metcon (Time)

21 – 15 – 9

Devils Press 35/20

Hand stand push ups

– 100 Double Unders after every round
Scale is

– hand release push ups

– 200 single unders