CrossFit – Tue, Nov 14

Announcements

FRIENDSGIVING POTLUCK

Mark your calendars: Friday 12/1 @ 7:30 PM Friendsgiving potluck at the gym. Bring a dish and some drinks, and let’s celebrate!

CrossFit Illuminati – CrossFit

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new school (No Measure)

400 m run

high knees/knee hugs

butt kicks/ ankle pulls

sumo stretch/lunge

2 rounds

10 kb swings

10 goblet squats

10 burpees

10 band pull aparts

Strength

Turkish Get Up (4×3)

Metcon

Metcon (Time)

For Time

400m Run

40 V-ups

400m Run

40 Overhead Squats 135/95 lbs

400m Run

40 Shoulder to overhead 135/95 lbs

400m Run

40 V-ups
TC: 20 minutes

Score:

KG: 60/43

Intermediate

400m run

40 Knee tucks

400m run

20 Overhead Squats @ 95/65 lbs

400m run

20 Shoulder to overhead @ 95/65 lbs

400m run

40 Knee tucks

Extra Accessory

Upper Accessory (Checkmark)

3 sets

20 band neutral grip bicep curls

20 band pullovers

20 band pull aparts