Strength/a Skill:

6×1 Snatch Balance

Metcon:

For Time:

750 M Run

21 Hang Power Snatches (95/65)

21 Burpee Box Jumps

450 M Run

15 Hang Power Snatches (95/65)

15 Burpee Box Jumps

150 M Run

9 Hang Power Snatches (95/65)

9 Burpee Box Jumps

We are closing the gym today and heading over to Kaizen Crossfit to participate in their Donation Workout, “Hayden’s WOD” at 9AM. Please come join us in supporting this good cause! Donations can be any amount!

Just a reminder, we only have 2 classes today at 9am and 10am!!

Metcon:

This May Be Done Solo Or In A Team Of 2

“Thanksgiving With The Girls”

For Time:

-“Angie’s” House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

-“Helen’s” House

400 meter Run

21 Kettlebell Swings (53/35 lb)

12 Pull-Ups

-“Fran’s” House

15 Thrusters (95/65 lb)

-“Nancy’s” House

400 meter Run

15 Overhead Squats (95/65 lb)

-“Grace/Isabel’s” House

20 Ground-To-Overheads (95/65 lb)

-“Kelly’s” House

400 meter Run

30 Box Jumps (24/20 in)

30 Wall Balls (20/14 lb)

Strength/Skill:

4 RM Sumo Deadlifts

Metcon:

4 Rounds For Time:

14 Weighted Box Step Ups (50/35)

25 Abmat Sit Ups

30 Double Unders

Metcon:

“Nate”

AMRAP 20:

2 Ring Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings

Strength/Skill:

3×6 Strict Press (@75%+)