Announcements
Holiday Hours:
Thanksgiving: 9:30 Turkey Teamer
Black Friday: 8:45am, 9:45 and noon only
Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Sn Grip Deadlifts
5x Snatch High Pulls
5x Muscle Snatch
5x Overhead Squats
5x Sotts Press
5x Squat Snatch
Weightlifting
EMOM 15:00
• 1x Halting Snatch @ Above Knee
-Hold Pause :02-:03 above knee
Halting Snatch
Metcon
Metcon (Time)
5 Rounds:
21/18x Calorie Row
15x Alternating DB Snatch (60/45)
9x Burpees
-Rest 1:30
Scaling Options:
Cal Row = Calories (18/15) (15/12)
Alt DB Sn = Load (45/30)
Burpees = Reps (7 or 5)