Kelsea, Bhillie and Natalie

3 Rounds of:
50/35 Calorie Bike
25 Burpee Box Jumps
100 Double Unders
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Harrison

In Teams of 3, complete the following for time:
3 Rounds of:
12 Deadlifts #135/#95
9 Hang Power Cleans #135/#95
6 Shoulder to Overhead #135/#95
9 Rope Climbs
3 Rounds of:
12 Deadlifts #115/#75
9 Hang Power Cleans #115/#75 
6 Shoulder to Overhead #115/#75
6 Rope Climbs
3 Rounds of:
12 Deadlifts #95/#65
9 Hang Power Cleans #95/#65
6 Shoulder to Overhead #95/#65
3 Rope Climbs
Partition Reps as needed
One Athlete working at a time
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Shelagh

8 Sets: 2:00 Minute Intervals of
50ft Handstand Walk
MAX Calorie Row/BIKE
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Can I bring two Friends?, yes Greg you can bring two friends today!

Bring a Friend Day- All Classes are free to try for new Athletes

AMRAP in 25:00 Minutes– In Teams of 2: “Biking Cindy”
Partner 1- Max Calories Bike
Partner 2- Complete 1 Round of “Cindy”
“Cindy” 5 Pullups + 10 Pushups+ 15 Air Squats
Switch after each round of “Cindy” is complete
Adjustments will be made in classes for new Athletes
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The best part of Wednesday is that tomorrow is Thursday which means ITS BRING A FRIEND DAY!- Grab that friend that you’ve been trying to come try CrossFit and head to the Box because Thursday friends fly for FREE 🙂

3 Rounds
20 GHD Situps
5 Deadlifts #405/#285 *Scale weight accordingly to maintain 5 Touch n Go Reps
REST 5:00 Minutes
3 Rounds
20 GHD Situps
5 Deadlifts #405/#285 *Scale weight accordingly to maintain 5 Touch n Go Reps
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Tracy

Back Squats: 1-1-1-1-1 (90%)
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Thanksgiving Day- The Box will be closed to reflect the Holiday