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Main – CrossFit Weightlifting Front Squat (EMOMx8: 3 Front Squats) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 9 Deads, 155/105 6 HC, 155/105 3 Jerks, 155/105

Main – CrossFit Skill Work Metcon (AMRAP – Rounds) AMRAP 5: 50 unbroken Double unders RX is only if you get 50 unbroken. The round does not count if you do not get 50 unbroken. Each time you mess up you have to start over. Metcon Metcon (Time) 3 RFT: 12 DL (205/145) 12 T2B

Main – CrossFit Weightlifting Clean and Jerk ( 70%, 75%, 80%, 85%, 90%, 85%, 80%, 75%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 3.6.9.12…of: Thruster, 95/65 C2B Pull ups

Main – CrossFit Metcon Happy Birthday Colby (AMRAP – Reps) 5 min AMRAP Wallballs 20/14 girls 9ft. Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 400m run 10 slamballs 20 lunges 400m run 10 slamballs 20 V-ups 400m run 10 slamballs 20 HRPU 400m run 10 slamballs 20 Air Squats

Main – CrossFit Power Snatch + Squat Snatch (Work up to a heavy single) Your Isabel (Time) 30 Power Snatches at 70% of the Snatch Complex above. ADV RX: Every time you break complete 2 Ring Muscle ups

Main – CrossFit This week classes will run normal up until Thanksgiving. We will have one class on Thursday, Friday and Saturday at 9:30am only. Open gym on Sunday from 1-3pm as well. Gymnastics Handstand Walk (10×1 50 m Handstand walks) Metcon Metcon (Time) 4 Rounds 10 Burpees 30 DU 300m Run 90 Singles

Main – CrossFit Weightlifting Front Squat (3×2) Metcon Metcon (Time) 3 RFT: 1,000 m Row each 40 Power Cleans, 135/95 40 Box Jump Overs, 24/20 Each team will have one rower, one barbell and 1 box. When team is done rowing 1,000 m, one will go to the barbell, the other to the box and

Main – CrossFit Weightlifting Back Squat (EMOMx6, 3 Back Squats) Metcon Metcon (15 Rounds for reps) On the Minute x 30: Odd Minutes – 30 DU Even Minutes – 15 Burpees30 Singles if you don’t have DU In WODify there should be 15 rounds to log. One round consists of 30 DU and 15 Burpees

Main – CrossFit Metcon Metcon (Weight) Death by Thrusters, 135/95 – Everyone will start with 135/95 and will give it everything they have. If you are unable to complete 10 rounds with this weight, drop the weight to 115/75 and start over. – If you are unable to complete 10 rounds with 115/75, drop the

Main – CrossFit Wednesday, Nov 19, it is Danny’s 36th birthday. He would like to do a partner WOD. He is choosing 18 and 36 because he is turning 36 and his daughter would have been 18. Weightlifting Deadlift (EMOMx6, 3 Deadlifts) Metcon Metcon (Time) Partner WOD for time: Cash-in 100 m Run 3 Rounds