Announcements

THANKSGIVING SCHEDULE: Wednesday: Normal Schedule, Thanksgiving: 6:45am, 8am, Friday: No Classes

JOGGERS AND SWEATERS: Order form is onthe coaches deskat the gym.

CrossFit Modern – CrossFit

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Warm Up (No Measure)

General:

4 Min Row/Bike or 1000m Run

3 Rounds

10 Pass Through

10/10 Pallof Press

Quad Stretch + 7 RDL R/L

15 Russian KBS

Metcon

Teddys Thanksgiving Stuffing (AMRAP – Rounds and Reps)

AMRAP 35

800m Run + Burpees (completed by 200m Alternating sprints, while one partner Runs 200m the other Partner must complete 12 Burpees before they may run the next 200m)

Then complete the following:

12  Alternating Rounds

11 Ground to Overhead 75/55 (Rx+95/65)

16 Air Squat

22 Double Under

After the 12 Rounds go back to the sprint and repeat for 35 Min.