CROSSFIT

Accessory

Rotator Cuff 5×5 (Ascending)

Front Raises 5×5 (Ascending)

Sunshine Raises 3×10 (Across)

Banded Reverse Flies 3×10

Banded Seated Row 3×10

Strength

[30s Deadlift Hold + 5 Deadlifts] x 5 (125/225#)

MetCon

17 Minute AMRAP of:

150 Wall Balls (W:14/9 M: 20#.10′)

90 Double Unders

30 Muscle Ups

CROSSFIT

Strength

Decline Bench Press 5-10-3-15-1-20

DB Walking Lunge Steps 3×20 (Ascending)

MetCon

For Time:

50 Calorie Row

50 OH Squats (65/95#)

50 Pullups

CROSSFIT

Strength

*Superset*

Front Squat 4×8 (Ascending)

DBL KB Front Squat 4×8 (Across)

MetCon

“Tabata Mashup”

OH Lunge Walk (65/95#)

T2B

DB Hang Squat Clean (30/50#)

HSPU

Core

In Partners:

3 Sets NOT For Time of:

15 Partner Leg Lifts

30 Partner Med Ball Situps

45 Plank Claps (Per Side)

CROSSFIT

Lift

*EMOTM’s are ASCENDING*

i) EMOTM 10 Minutes of:

-Split Jerk (2)

ii) Clean Deadlift + Clean (Heavy Single)

iii) EMOTM 5 Minutes of:

-1 Clean & Jerk

Strength

Reverse Lunge 5×10 (Ascending)

Baseline

50 Calorie Row For Time

The HERD coaches have something in store for all of you this upcoming long weekend!  Have a family member or friend who wants to give CROSSFIT a try? Well here is your chance!  This weekend you can bring any friend or family member out to try our classes on November 11 & 12 from 11-12:15pm for FREE!!!  Be sure to show up a little early to fill out waiver sheets.

Hope to see you there!!!

To view on Zen Planner, be sure to switch your class tab to ALL CALENDARS.