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Now This

South Hall CrossFit – CrossFit Metcon (Time) 30-20-10 Calorie Row Bench 135/95 GHD Sit Ups

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On Strike

South Hall CrossFit – CrossFit Metcon (Time) 3 Rounds 7 Burpee Chest to Bar Pull-ups 50 Air Squats 10 Hang Power Snatches 115/80

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Real Time

South Hall CrossFit – CrossFit Weightlifting Deadlift (1RM) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2, alternating full rounds AMRAP 18 7 Deadlifts 225/155 200 Meter Run

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Freya

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15 30 Double Unders 15 Power Cleans 115/80 30 Double Unders 15 Toes to Bar

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Littering And

South Hall CrossFit – CrossFit Weightlifting Thruster (Heavy 5) Metcon Metcon (AMRAP – Reps) AMRAP 7 3 Thrusters 95/65 3 Burpee Over Bar 6 6 9 9 . . .

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Chargers

South Hall CrossFit – CrossFit Metcon (Time) 10 Rounds 10 DB Cleans (50/35) 100m Sprint*20 Min Cap

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Sampler Platter

South Hall CrossFit – CrossFit Metcon (Time) 5 Rounds 5 Pull-Ups 10 Push-Ups 15 Air Squats Then 4 Rounds 8 Handstand Push-Ups 15 Kettlebell Swings Then 3 Rounds 15 Box Jumps 15 Knees-to-Elbows Then 2 Rounds 20 Wall-Balls 30 Sit-Ups Then 1 Round (Optional) 50 Burpees

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Worth It

Announcements **Thanksgiving Week** Thursday (11/23) – 830am Class Only Friday (11/24) – 930am Class Only South Hall CrossFit – CrossFit Metcon (2 Rounds for time) 3 Rounds 15 Wall Balls 20/14 10 Pull Ups 10 Deadlifts 225/155 – Rest 5 mins – 3 Rounds 10 Deadlifts 10 Pull Ups 15 Wall Balls

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Revival

Announcements **Thanksgiving Week** Thursday (11/23) – 830am Class Only Friday (11/24) – 930am Class Only South Hall CrossFit – CrossFit Metcon (Time) 5 Rounds 400m Run 15 Burpee Box Jumps 24/20

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Situation

Announcements **Thanksgiving Week** Thursday (11/23) – 830am Class Only Friday (11/24) – 930am Class Only South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 10 Handstand Push Ups 2 Squat Cleans 225/135 15 GHD Sit Ups

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