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Main – CrossFit Metcon Metcon (Time) 4 RFT: 20 Cal Row 10 Deads, 225/155 Cash-out 44 Burpees Yes the cash-out is part of the time.Happy Birthday Alyson! Mobility Stretch and rollout

Main – CrossFit Please sign up for the CrossFit Reebok Open and if you don’t know what it is ask your coach. The link is below: https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games Weightlifting Metcon (Weight) Snatch A. 5×2 Snatch Grip Push Press from behind the neck. B. 5×1 High Hang Power Snatch C. 3×2 Overhad Squat D. Front Squat 2×10

Main – CrossFit Please sign up asap especially for the 4pm. Thank you! Metcon Metcon (Time) 3 RFT: 20 C2B 20 Bench Press, 135/95 Metcon (Time) 3 RFT: 30 Wall Balls, 20/14 30 Box Jumps, 24/20 ADV RX 1: Metcon (Time) 3 RFT: 5 Muscle ups 10 Power Cleans, 155/105RX WOD only to be done

Main – CrossFit Weightlifting Back Squat (40%x5, 50%x5, 60%x5) Deload week. Metcon Metcon (Time) 100 Thrusters, 75/55 1000m Row

Main – CrossFit Sign up for the CrossFit Reebok Open. The link is below. https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games Weightlifting Shoulder Press (60%x3, 75%x5, 85%x3, 95%x max reps) Work off of 90% of your max. Metcon Metcon (Time) 3 RFT: 75 Double Unders 50 Air Squats 25 Cal Row Scaled singles = 150 each round

Main – CrossFit Please sign up in WODify. As of now we have a 12 person max per class. By next week we can move it to a 14 person max with 2 new rowers coming in and a new box jump. Thank you for understanding. Weightlifting Deadlift (65%x3, 75%x3, 85%x3, 95%x max reps) Work

Main – CrossFit Weightlifting Floor Press (60%x3, 75%x5, 85%x3, 95%x max reps) Work off of 90% 1RM. Metcon Metcon (Time) 3 RFT: 20 Calories on Row 400m Run If it is too cold for you to run the scaled alternate is 30 burpees per round

Main – CrossFit Metcon 1: Metcon (Weight) EMOMx10: Even: 5 Power Cleans – you choose the weight Odd: 5 Front Squats From a Rack – you choose the weight Add your total weight for your score and then put in the notes what weight you did for which exercise. Metcon 2: Metcon (Time) Teams of

Main – CrossFit Happy Belated Birthday Jason Leach! Weightlifting Back Squat (60%x3, 75%x5, 85%x3, 95%x max reps) Work off of 90% of your one rep max. Metcon Metcon (Time) Teams of 2: 30 Lateral Burpee Box Jump Overs (20″) 30 Snatches (155/105) 30 Lateral Burpee Box Jump Overs (20″) 30 Clean and Jerks (155/105) 30

Main – CrossFit Please sign in on WODify. Happy Belated Birthday to Vinnie. Weightlifting Deadlift (65%x3, 75%x3, 85%x3, 95% max reps) Work off of your 90% max Metcon Metcon (Time) Teams of 2: 40 Box Jumps each 30 Cal Row each 20 OHS each (155/105) One person working at a timeIf you end up with