FRI 11.16.18

Lewis getting snatchy with it!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

For Time [20min cap]
800m Run
30 Box Jumps (24/20)
20 Handstand Push Ups
10 Front Squats (185/125)
20 Handstand Push Ups
30 Box Jumps
800m Run

Post time to complete WOD. Ex: 16:56 Rx

And coming Saturday…For Time
Buy In: 10 x 100m Run Relay
Directly into…
60 Empty Bar Thrusters (45/35)
80 DB Snatches (50/35)
80 DB Overhead Walking Lunges
80 DB Snatches
60 Empty Bar Thrusters

Post Time to complete WOD. Ex: 22:15 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga

And coming Sunday…

A.Yoke Carry
5 attempts to work to a Heavy 50m Carry. 25m down, and back; no dropping or setting the yoke down

B.For Time
Chin Ups
Double KB Deadlifts (70/53’s)
30 Double Unders each round

Post heaviest weight used for Yoke and time to complete WOD. Ex: 225#, 10:03 Rx

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

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