Announcements
Holiday Hours:
Thanksgiving: 9:30 Turkey Teamer
Black Friday: 8:45am, 9:45 and noon only
Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
10x Dislocates w/ PVC
10x OH Squats w/ PVC
10x Russian KB Swings (53/35)
:10 Ring Support Hold (Top)
:10 Ring Support Hold (Bottom)
Gymnastics
4x 5/3 Muscle-Ups + Max Effort Ring Dips
-5/3x Muscle-Ups
-Immediately into Max Effort Ring Dips
-Alternate w/ 3x S.L. RDLs
-Rest 1:00 between exercises
Muscle-ups
Ring Dips
Weightlifting
3x 8 Single Leg Romanian Deadlifts
-8x Per Leg
-Weighted with Dumbbells
-Alternate w/ 4x MU + ME Ring Dips
-Rest 1:00 between exercises
Single Leg Romanian Deadlifts
Metcon
Metcon (Time)
30x Power Snatch (75/55)
30x Ski Erg Calories
30x Power Snatch (75/55)
~Rest 3:00~
15x Power Snatch (95/65)
30x Ski Erg Calories
15x Power Snatch (95/65)
*15:00 Time Cap
Scaling Options:
Pwr Sn = Load
Ski Erg = Calories