161110

**7am, & 9am classes only for Veteran’s Day on Friday—Come out for Sweat Sessions at 7am or a fun group class at 9am!

Brittiany Szafraniec at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


12 min AMRAP:
200M Run
12 Pull-Ups
12 Dips
12 Box Jump
12 Ghd Sit-Up
12 PVC Passthrough


2 min Split Leg Hamstring Pulses (each side)
Overhead Archetype: Peanut & Single-Lacrosse Ball Scaps

Workout of the day for Thursday, November 10th, 2016:
For Time:
1 Mile run*
20 Clean & Jerk @ 60% 1RM
20 Muscle-Up (Sub 40 Chest-2-Bar)

*Scale the run to be sub 8:30

“After Party”
5 Rounds:
7 Back Hip Extensions, tempo: 73X1
1 Minute Weighted Plank