Thursday Nov 4th

3
Nov

Thursday Nov 4th



CROSSFIT
Strength

4×20 Banded Strict Pull Ups
Use a band that allows for 20 consistent-speed

METCON
Every 3 Minutes for 21 Minutes*
20/16 Calorie Row
50 Double Unders
2 Sandbag Cleans 150/100lbs
Sub 2 Power Cleans 185/125
*The first 4 rounds are performed as written. The
last 3 rounds are performed in reverse order.
Record slowest interval on whiteboard

BOOTCAMP

25 Min EMOM (5rounds)

  1. 20 Sit Ups
  2. 16 glute bridge
  3. 12 kettle bell swings
  4. 8 single leg deadlifts
  5. 6 burpees


    BARBELL
    SNATCH
    Start @ 60%
    Build Up Over 10 Sets (2-5lbs)