**We will have a Thanksgiving WOD tomorrow at 9:30am. No other classes. Regular classes on Friday.
WARMUP
10 min AMRAP
1 min cardio
5 KB Deadlift
5 KB Swings
5 KB Bent Rows
Then..
BB Warmup + PC
STRENGTH
Deadlift
3 sets of 5
Then 1 set max Deadlift at 50% of your 1RM (this # should be 10-25 – no more than 25!)
WOD
7 min AMRAP
1000/800m Row
Max Power Cleans 135/95
1 min Rest
7 min AMRAP
1000/800m Row
Max Power Cleans 155/105
1 min Rest
7 min AMRAP
1000/800m Row
Max Power Cleans 185/125
*3 Scores for today. Scale weights as needed. If you need to substitute a row, it would be an 800m Run, 900m Ski, or 2000m bike. For Rx, it must be a row!
MANDATORY POST WOD
5-10 min foam foam
CrossFit Reserve 