Monday 11-19

Open (Advanced): 1. Skill: Rope Climbs 2. 3 Rounds For Time: 400m Run 15 Pull-Ups 9 Overhead Squats (165/115)   Performance (Intermediate/Masters): 1. Skill: Rope Climbs 2. 3 Rounds For Time: 400m Run 15 Pull-Ups 9 Overhead Squats (115/75)   General Fitness (Beginner/On-Ramp): 1. Skill: Rope Climbs 2. 3 Rounds For Time: 300m Run 15…

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Saturday 11-17

9am Community Trial Class Open (Advanced): 1. Skill: Movement Prep 2. 3 Rounds For Time: Run 200m 20 Kettlebell Swings (53/35) Run 200m 20 Abmat Sit-Ups Performance (Intermediate/Masters): 1. Skill: Movement Prep 2. 3 Rounds For Time: Run 200m 20 Kettlebell Swings (35/26lbs) Run 200m 20 Abmat Sit-Ups   Fitness (Beginner/On-Ramp): 1. Skill: Movement Prep…

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Friday 11-16

1. “Running Karen”* Partner Up or Individually For Time: 150 Wall Ball Shots (20/14, 10′) *Every time you break a set, run 100m. 2. With a partner: 3×12/side Rotational Medicine Ball Throw (20/14) Rest 1-2 minutes between sets.   Performance (Intermediate/Masters): 1. “Running Karen”* Partner Up or Individually For Time: For Time: 150 Wall Ball…

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Thursday 11-15

Open (Advanced): 1. Skill: Movement Prep 2. 4×3 Minute AMRAP’s:* 60 Double-Unders 25/20 Calorie Assault Bike Max Chest-to-Bar Pull-Ups in remaining time. Rest 3 minutes between sets. *Record your total number C2B Pull-Ups per set. The goal is to repeat the same score across all sets.   Performance (Intermediate/Masters): 1. Skill: Movement Prep 2. 4×3…

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