November 6, 2020

Don't forget to bring your friends in. They are free all this week. Also, get your new to CrossFit friends into our Foundations classes that start Monday night at 5:45 PM!

SWODBuild to a heavy Double Hang Power Clean

WOD"DT"5 Rounds12 Deadlifts9 Hang Power Cleans6 Push JerksAll done at 155/105

10:30 AM Monday and Wednesday BootcampWarm-up: Roxanne with squatsQuick Fitness Assessment: 4 basic exercises 30 sec on, 30 sec rest Burpees, push-ups, squats and sit-ups Scores will be recorded- add up reps for total scoreBootcamp workout: 5 minute AMRAP stations with a 1 minute rest between stationsStation 1:10 Lunges (2 for 1)10 Shoulder taps (2 for 1)25 Russian twistsStation 2:10 jump squats10 tricep dips25 high kneesStation 3:10 box jumps10 push-ups25 flutter kicksStation 4:10 ab-mat sit-ups10 Inchworms25 jumping jacks

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