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Front Squat Heavy 3 Stations 2 rounds, 60s @ each Tire Flip/Sandbag Clean Walking Lunges Rope Climbs KB Swing Ab Rollout Wallballs Prowler

Reminder crossfit lite crew ! They’re will be no classes Friday or Saturday ….All the coaches are in Victoria competing!! Thanks for understanding. I will be adding an extra class November 14th at 6pm . THX!

A1 Bench Press 3×5 Rest 30s A2 Pullups 3x submax Rest 120s 21-15-9 Two KB Jerk, unbroken Burpees 12 Minute cap!

Front Squat 10×2 on 60s @60% of 1RM 12 min AMRAP 12 One Legged Squats 6 Box Jumps 3 Power Snatch

Monday November, 12 – hours will be Open Gym from 9-12. Dead lift for 1RM Tabatta Mash-Up Air Squats Pull-ups Push-ups Slam ball

Shoulder Mobility/Hip Mobility MobilityWOD man test 4 rounds BW bench press max reps 500m row Rest 2-3 min

Deadlift 10 sets of 2 reps on 60s At 60% of 1RM 12 Front rack reverse lunges 12 Step-down box jumps 12 Burpees Rest 3 min x 4 Rounds

Bench Press 3 x 10 Wod: 2 rds 20 jump squats 20 grasshoppers 10 kb swings 10 wallballs 5 burpees 5 tricep push ups off ball

Russian Stim Complete 3 rounds: 2 Squats @ 85% of 1 RM Rest 2-3 minutes 2 Squats @ 85% of 1 RM Rest 2-3 minutes 8 Power Cleans @ 80% of 1 RM – 30 sec rest between reps Rest 2-3 minutes 8 Power Cleans @ 80% of 1 RM

Press for 1RM Band pull-a-part super series 5 rounds for time 5 KB clean and jerk /arm 5 Box jumps 10 Pull-ups 10 Push-ups 20 Double unders