*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time.

**Fall Softgoods Order HERE…Order Placed December 1st

***Fall/Winter Holiday Schedule HERE

WOD:

1) Row: 10K

Not a time trial. Perform as a 80-90% effort, tough but not crushing.

2) Clean Pull + Hang Clean + Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the Hang Clean. Drop the bar between complexes on the Doubles. Take an additional minute rest after the last set.

3) Clean Deadlift: 5 Reps Every 2:00 x 3 sets

Reference last week for loading, add 10-20 lbs from last week. Set dead on the floor every rep.

4) Back Squat – Every 2:30:

4 @ 65-75%

4 @ 70-80%

4 @ 75-85%

4 @ 80-90%

Warm-up as needed. Pick weights based on feel. Squatted heavy Monday, don’t feel the need to crush yourself.

5) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2×5 @ 65-75%

Pick weights based on feel. Squatted heavy Monday, don’t feel the need to crush yourself.

6) 12 minute AMRAP:

15 Wall Balls 20/14

12 Chest-to-bar Pull-ups

9 Dumbbell Power Cleans 50/35

Power Clean standard is one head of the Dumbbell to the floor.

7) Barbell Back Rack Bulgarian Split Squats: 4 sets of 6/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE