23 Nov WOD- Tuesday, Nov 24

4th Annual Athlete’s Cup and Holiday Party Saturday, Dec 5th! Check out the event details on our facebook event page here.

See our HOLIDAY SCHEDULE HERE

Warm-up:

run 200
JYD part 1
run 200 JYD part 2

Ankle Mob x1 min ea side
shoulder distraction x1 min ea side

Skill: 8 min Handstand play

-walking
-headstands
-max holds

BB warm-up: 2x

hang- high pull x3
power snatch x3
OHS x 3
Snatch x3

Strength A:

EMOM 10
Snatch
add 5# each round

Strength B

EMOM 10
Clean
add 5# each round

6pm Lite N Tite
Strength: E2MOM 5x

5 Pull-ups AHAP

WOD:

15 min AMRAP
20 KBS (53/35)
15 Box Jump 24/20″
10 Push-ups

Let us present to you the Athlete of the Month November: Macario “Mac” Dagdagan! See Mac’s CrossFit journey here.

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