Announcements
Thanksgiving Holiday Hours
– Wednesday, November 22nd – 6 and 7 pm classes canceled
– Thursday, November 23rd – 7-9 am Open Gym
– Friday, November 24th – 9-12pm Open Gym
Schedule resumes as normal on Saturday, November 25th.
CrossFit Jacked – CrossFit
Warm-up
Shoulder Warmup (No Measure)
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Weightlifting
Push Press (5-5-5)
3 sets of 5 reps. 17 minutes to complete. Use heaviest weight you can for each set.
Metcon
Metcon (Time)
22 Minute Time Cap
Buy In: 35 Ring Dips
then…
2 Rounds
17 Sumo DL High Pulls 115/75
23 Burpees
17 Hang Power Cleans 115/75
then…
Cash Out: 35 Pull-Ups