CrossFit Route 7 » Monday, November 20, 2017
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Monday, November 20, 2017

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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Tonight between 5-7, Jon from GNC Tyson’s will be swinging by with some Sups for purchase!

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Strength/Skill Schedule:
Monday: Thrusters
Tuesday: Strict T2B and “Nasty Girls”
Wednesday: Shoulder Press
Thursday: “Scooter”
Friday: Single Leg RDL/Back Squats
Saturday: Weighted Step ups/ “Sham”
Sunday: Clean complex/ Throwdown Individual WOD #2

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Thrusters
5 x 2 Across (target ~90% of weight you hit for hang clusters on 11/15)

10 Min AMRAP
3 Burpee Box Jump Overs 24/20
3 Deadlifts
6 Burpee Box Jump Overs 24/20
6 Deadlifts
9 Burpee Box Jump Overs 24/20
9 Deadlifts
Etc.

Score is weight and rounds + reps.

*Recommended weights: RX 225/155; FX 185/125

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