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 Arch to Hollow Swings
10x Squat Jumps
10x Dislocates w/ Lunge
:30 Jump Rope / 30x Double-Unders
Gymnastics
4x 5/3 Strict Pull-Ups + Max Effort Kipping Chest to Bar Pull-Ups
-5/3x Strict Pull-Ups
-Immediately into Max Effort Kipping CTBPU
-Alternate w/ 3x 8 Reverse Lunges
-Rest 1:00 between exercises
Strict Pull-Ups
Chest-To-Bar Pull-ups
Weightlifting
3x 8 Reverse Lunges
-8x Per Leg
-Weighted with Dumbbells
-Alternate w/ 4x Strict PU + ME CTBPU
-Rest 1:00 between exercises
Reverse Lunges
Metcon
Metcon (Time)
5 Rounds:
4x Squat Cleans (225/155)
5x Bar Muscle-Ups
40x Double-Unders
*15:00 Time Cap
Scaling Optinos:
Sqt Cl = Load (185/125) (155/105)
BMU = 10x CTBPU / 10x Pull-Ups
DU = 50x Singles + 5x Burpees