Crystal

2 Rounds for time:
75 Double Unders
20 Kipping Handstand Pushups
75 Double Unders
10 Strict Handstand Pushup
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Box Brief:
Friday Nov 30, 2018- Holiday Party at Stark and Perri- 7:00pm

Amanda

21-15-9 Reps:
HEAVY DBall Cleans/Sandbags over shoulder
HIGH- Burpee Box Get Overs
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Box Brief:
Friday Nov 30, 2018- Holiday Party at Stark and Perri- 7:00pm

Hillary 

In Teams of 2, 3 Rounds of:
200ft Walking Lunges with DB 50lbs/35lbs, Switching at 100ft marker
20- Bar Muscle Ups
REST 3:00 Minutes
3 Rounds of:
200ft Walking Lunges with DB 50lbs/35lbs, Switching at 100ft marker
20- Bar Muscle Ups
Partition reps on the Bar Muscle ups as needed with your partner
***28:00 Minute Time Cap***
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Taylor

Part 1. Within 12:00 Minutes complete the following
5 Rounds of:
15/10 Calorie Row/Bike/SkiERG
10 GHD Situps

Part 2. Snatch: 2-2-2-2-2-2-2 (80%)
As the weights get heavier, it is ideal to to feel confident in mechanics of the previously completed lift in order to add weight. Quality over load.
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Box Brief:
Friday Nov 30, 2018- Holiday Party at Stark and Perri- 7:00pm

Lest We Forget

5 Rounds of:
20/15 Calorie Row
1:00 Handstand Hold
1:00 Plank Hold
Rest as needed between rounds
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OPEN GYM- 9:30am-11:30am
CrossFit Kids- 11:30am- 12:30pm
CrossFit Teens Strength and Conditioning- 12:30pm-1:30pm

Fleet Ready!

7:30am-8:30am OPEN GYM
8:30am- CrossFit
9:30am- CrossFit
10:30am-11:30am OPEN GYM

In Teams of 2, For Time
3 Rounds of:
40 Calories Row
40 Front Squats #115/#75
3 Rounds of:
30 Calorie Bike
30 Sumo Deadlift High Pull #115/#75
3 Rounds of:
20 Calorie SkiERG
20 Ring/Bar Muscle ups
*Partition reps as needed with you and your partner
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Rachael

In Teams of 2, For Time:
Buy in: 100/70 Calorie Bike
Then…
12 Rounds, Alternating complete rounds with your partner
10 Toes-Bar
5 Power Cleans #205/#145
Buy out: 100/70 Calorie Bike
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