CrossFit

Strength

1) Snatch: Heavy 1 in 10 sets. Rest 90s.

– any style

2) 1 1/4 Back Squat: Heavy 3 in 5 sets. Rest 2:00

– use chains or bands if possible

3) DB Walking Lunges: 1/3 x 20. Rest 90s.

– 1 warm-up set with BW then 3 work sets of 20 total reps.

Spark

AMRAP 28 with a Partner

20 Pull-ups

30 Curtis P’s (DB clean, front lunge, front lunge, OH Press) 40/25

40 Cal Assault Bike

50 KB Sumo Deadlifts 70/53

400 Meter Farmer Carry 53/35

Masters

Metcon

With a Partner

“Thanksgiving Sampler”

For Time

6 Rounds of:

10 Pull-Ups

10 Hand Release Push-Ups

20 Goblet Squats 53/35

Then, 4 Rounds of:

100 ft. Bear Crawl

20 Kettlebell Swings 53/35

Then, 4 Rounds of:

20 Box Jumps (24/20 in)

20 Knees-to-Elbows

Then, 4 rounds of:

20 Wall-Balls (20/14 lb)

30 Sit-Ups

Then:

50 Burpees