21
Nov
Thursday, November 22, 2018
LAST CHANCE EXTENSION: Place your 2018 CrossFit Route 7 Hoodie Order by TONIGHT . $50 via Cash, paypal:[email protected] or venmo: [email protected]. Please send with No Fees.
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Thanksgiving Schedule:
Thursday, Nov 22: Open gym 8:00 am-10:00 am, -9:00 WOD 50 Cap
Friday, Nov 23: Open gym 8:00 am-10:00 am, -9:00 WOD 50 Cap
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HAPPY THANKSGIVING!
Strength:
Olympic Weightlifting Complex
E3MOM 18 Mins.
Snatch + Hang Snatch + 3 OHS (ME)
Conditioning:
AMRAP 20:
With a Partner
10 dumbbell snatches (50/35) (Fx: 35/20)
10 burpee box jump-overs (24/20)
10 Cal Row
15 dumbbell snatches
15 burpee box jump-overs
15 Cal Row
20 dumbbell snatches
20 burpee box jump-overs
20 Cal Row
25 dumbbell snatches
25 burpee box jump-overs
25 Cal Row
… Continue adding 5 reps to each movement until 20 minutes has ended. You and your partner may break up the reps however you want.