20 Nov


No Class Thursday. Happy Thanksgiving! Enjoy the day and spend quality time with family!
Friday hours: 2 classes only. 8am and 9am.

Priority Crossfit – CrossFit


Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

2 Sets

5 Banded Y Pull Over

5 Half Kneeling Snatch Grip Press (per side)


3 Good Morning

3 Snatch Balance

Then Burgener Warmup as a group starting at :10 after


Halting Snatch (12 Minute EMOM)

1 Halting Snatch @ mid thigh
Full squat

Begin @ 65% of 1RM and increase weight every 2 minutes

Hold the pause for 3 seconds

If you fail a snatch drop down 10 lbs and work back up


Metcon (AMRAP – Reps)

4 Rounds

3 Minute Clock

20/14 Cals Assault Bike teens: 14/10

With remaining time AMRAP of:

1 Power Snatch 85% 1RM

20 Double Unders

3 Box Jump Overs 30/24

Rest 1 Minute
Assault Bike does not count towards leaderboard


Accumulate 2 minutes of each

Twisted half lizard pose

Box shoulder stretch

Toe squat

Supine twist pose

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