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11.20.18

19
Nov

11.20.18

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

View Public Whiteboard

Warm-up

Junkyard Dog (No Measure)

https://www.youtube.com/watch?v=2fsvvv3oJBg

Skill

Tabata:

min 1: single unders

min 2: Jumping jacks

min 3: scissor jumps

min 4: jogging unders

Following this, talk about DU and give 2-3 mins of practice.

Metcon

Metcon (3 Rounds for reps)

Time Cap 18 mins:

3 sets for time:

2 rounds = 1 set

20/15 calorie bike or 30/25 row

20 DB push press(50/35)

50 DU

– 2 mins rest between each round-

RX: DB push press (35/20)

BC: DB push press light weight an 100 singles or jumping jacks.