Call Us: (423) 790-5884

11.15.18

14
Nov

11.15.18

Announcements

Nov Gym Schedule:
11/22- Thanksgiving Day we are closed but there is a Turkey 5k in Cleveland for those wanting to get some training in.

11/23- Black Friday we will be closed.

11/24- We will have class as normal.

11/25- Sunday Funday at 11 am.

CrossFit Live Loud – CrossFit

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Warm-up

9 min emom:

1 min- 20 alt. plank shoulder taps

2 min- 10 single leg box squats/pistols

3 min- 8 wall seated snow angels

Metcon

Metcon (Time)

FT:

60 Slam balls

40 Pullups

20 Box Jumps

200m Kb front rack carry

20 Box Jumps

40 Pullups

60 Slam balls

rx+ :BJ: (30/24) Front rack carry KB (53/35)

rx: same as rx+ but BJ (20/24)

bc: Jumping pullups, box stepups, farmers carries