Friday 11/13/2015

Battleground, Norwalk – Level 1

Saturday’s Class will be at the Sportsplex at 10:00am. We will have competitor training/open gym at 8:00am.

Weightlifting

4×10 Weighted hip raises. Increase weight from last week

Deadlift (8×2 at 80% )

Metcon

CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
Scale as needed.

Endurance

Metcon (Time)

Run 3 miles at a comfortable pace

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