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Press 3×5 Band Pull-a-part super series Row 500m 25 Thrusters Row 400m 20 Thrusters Row 300m 15 Thrusters Row 200m 10 Thrusters Row 100m 5 Thrusters

Deadlift 3×5 500m Row 10 Handstand Pushups 50 Air Squats 10 Handstand Pushups 50 Air Squats 10 Handstand Pushups 500m Row

Power Snatch 3×3 Full Snatch 2×2 30 Overhead Squats 40 Burpees 50 Box Jumps 60 KB Swings 70 Double Unders

Coming November 5th 11am class!! Monday, Wednesday, Friday!

On Alternating Minutes x 12 minutes 3 Push Press 3 Overhead Squats Row 30s on 30s off x 10 sets 5 min rest, 2 rounds

Squat 3×5 1 Min Box Step-ups 1 Min Push Press 1 Min Pullups 1 Min Situps 1 Min Rest x 2 rounds

Power Clean to 1RM Power Clean – 3 reps on 60s x 10 sets Start at 75% of 1RM and try to add weight over all 10 sets 15-12-9 Front Squats Burpee Box Jumps

Dead lift 3RM 4 rounds Max strict pull-ups 500m row Rest 3 min

Press 5×3 50/25, 40/20, 30/15, 20/10, 10/5 Double Unders/Burpees 2010 Canada CrossFit Regional fastest time – Garth Prouse, 3:21. A t-shirt to anyone that beats it.

Deadlift for speed 10 sets of 3 reps AMRAP in 8 minutes 10 Clean and Jerks 10 Box Jumps Rest 2 min AMRAP in 5 minutes 10 Back Squats 10 Situps Rest 2 min AMRAP in 3 minutes 10 Overhead Walking Lunges 20 Double Unders