141125 – “Dry, Overcooked, Turkey”
Announcements
THANKSGIVING HOURS
11/27 – Closed for Thanksgiving
11/28 – Open from 9:00am to 1:00pm for Open Gym
U Turn CrossFit – CrossFit
Warm-up
(No Measure)
Lat Foam Roll
Adductor Foam Roll
Super Front Rack Stretch
Banded Hip Flexor Stretch
Then,
2 Rounds
6 3 sec. Pause Front Squat
6 Push-up
6 Shoulder to Overhead
6 Sit-up
Then,
7 Minutes to work up to a working
Power Clean & Push Jerk
Metcon
Metcon (AMRAP – Reps)
10 EMOM
3 Clean & Jerk (165#/115#)
Max Effort Push-up
10 EMOM
20 Double Under
Max Effort Sit-up