THUR 11.17.22 Bring-A-Friend Day!!


Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. Partner WOD
2 Rounds [20min Cap]
30/24 Cal Row
60 Box Jump Overs (24/20)
30/24 Cal Row
40 Toes to Bar

Post total reps of pull ups and time for the WOD. Ex: 31, 16:10 Rx

And coming tomorrow…

A. Power Snatch + Overhead Squat
4 x (1 + 3)

B. 3 Rounds
In a 3 Minute Window
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining: Max Overhead Squats (75% part A)
-Rest 3 minutes between rounds-

Post total reps completed including overhead squat and weight. Ex: 163, 115#

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