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16 Minute EMOM:
- Even Minute = 5 Power Cleans (85% of 1 rep max) - Odd Minute = 200m Run
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6 x 2 @ 80% of 1 rep max = Front Squat
Then, 6 Minute AMRAP: - 10 Push Press (95/65) - 10 Pull Ups - 10 Wallballs (20/14) 5 Rounds (1 Minute Max Reps):
- Air Squats - Hang Cleans (95/65) - Push Ups - Sit Ups *1 Minute Rest between each round / Score = total number of reps For Time:
2 Mile Run 80 T2B 60 Burpees 40 HSPU 20 Strict Pull Ups 5 Rounds for Time:
- 15 DB Thrusters (50/35) - 50 Double Unders - 3 Rope Climbs CLASS TIMES
8:30am, 9:30am, and 10:30am Come join us and work off those Thanksgiving pounds! "McGHEE"
30 Minute AMRAP: - 5 Deadlifts (275/200) - 13 Push Ups - 9 Box Jumps (24/20) **CLASS TIMES** Friday, Nov. 24 - 9am and 10am Check out our BLACK FRIDAY/CYBER MONDAY deal here: http://www.crossfitwv.com/box-news 23 Reps of each:
T - Thrusters (75/55) H - Hang Cleans (75/55) A - A$$ to ankle Squats N - Nees to Elbows (I know, I know) K - KB Swings (53/35) S - Snatches (75/55) G - GHD Sit Ups I - Inverted Push Ups (HSPU) V - V-Ups I - It's time for a 400m Run N - Never stop doing Burpees G - Go for another 400m Run **CLASS TIMES** Thursday, Nov. 23 - 9am and 10am Friday, Nov. 24 - 9am and 10am HAPPY THANKSGIVING!!! 4 Rounds for Time:
- 20 Wallballs (20/14) - 20 Push Jerks (95/65) - 20 Walking Lunges w/ Bar (total) - 20 Sit Ups **Holiday Hours** Thursday, Nov. 23 - 9:00 a.m. and 10:00 a.m. Friday, Nov. 24 - 9:00 a.m. and 10:00 a.m. |
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