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Attention: We are hosting a CrossFit Level 1 Seminar next weekend, and therefore the gym will be closed. No classes Saturday 12/5 and Sunday 12/6.
Instead, on Saturday at 10am, we will be holding The BrewCity 5K. This will be a simple out-and-back run starting in the parking lot (Just east of Third Space). We hope to see you there!
Warm-up 400 M Run or 500 M Row
2 Round
5 Inchworm
10 Air Squat
10 Cossack Squat
2 Round
5/Side Thread the Needle
5/Side Scorpion Stretch
10 Pass Thru
10 OHS
2 Round (PVC)
5 Hi Pull From Hi Hang
5 Muscle Snatch From Hi Hang
5 Snatch Grip Deadlift
5 Power Snatch
1 Round (Barbell)
5 Hang Power
5 Strict Press
5 Push Press
5 Push Jerk Strength 1: Push Press (3 x 5 @ 75% of 3 RM from 11/11) 2: Push Jerk (3 x 7 @ Same weight as push press) Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps) 10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55# BrewCity Home WOD Metcon (AMRAP - Rounds and Reps) AMRAP 10
30 Double Under
8/Side DB or KB Snatch
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