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Main – CrossFit Metcon 1: Metcon (Time) 5 RFT: 12 Thrusters, 95/65 12 T2B Skill 2: Metcon (12 Rounds for reps) EMOMx10min 3 Ring Muscle ups 6 Strict HSPU Scaled: Ring MU – 3 Bar MU or 3 C2B or 3 Pull-ups or 5 Ring Rows Strict HSPU – 6 Kipping HSPU or 6 assisted […]

Main – CrossFit Weightlifting Back Squat (1×5 70%, 1×5 80%, Max reps at 90%) Work off of your 90% max. Warm up sets 5,5,3 and stay below 60% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 min: 1 Clean and Jerk, 155/105 1 Round of “Cindy” 2 Clean and Jerks, 155/105 1 Round of

Main – CrossFit Metcon 1: Metcon (AMRAP – Rounds and Reps) Teams of 2 complete AMRAP 20 min of: 30 Thrusters, 115/80# 30 Box Jumps, 24/20″ 30 KBS, 32/24kg 30 C2B Pull ups – split up the reps as desired. Metcon 2: Metcon (5 Rounds for reps) 5 sets of Max unbroken Strict HSPU –

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