*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) Snatch Pull + Hang Snatch + Snatch + Overhead Squat: 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 Snatch and reset on the floor for reach complex. First 3 sets are doubles of the complex. Take an extra minute rest after your last complex.

2) Snatch High-pull: 5 Reps Every 2:00 x 3 sets

Reference last week for loading. Add 5-10lbs from last week. Use straps if you need them/have them.

3) 3 rounds AQAP:

21 Bar Facing Burpees

14 Pull-ups

7 Squat Clean Thrusters 95/65

Extra Work:

4) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

5) D-Ball Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

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