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****Thanksgiving Schedule:
Thursday (Thanksgiving) – One Workout Only: 9am
Friday (Black Friday) – 7am Sweat Sessions, 9am Group Class, 10am Open Gym
Saturday – Normal Schedule: 8am Barbell Class & 9am
Sunday – 10:30am Sweat Sessions & 11:30am Yoga

**Don’t forget to register your team for 12 Wods of Christmas!

Brian Protheroe at CrossFit Roseville

Dynamic Group Warm-Up


5 minute EMOM:
6 x 8 yard sprint + 7 burpee


Group Hip Opener
Front Rack Archetype


3 Rounds (12 min cap):
Max Set Toes-2-Bar
3 Front Squat @ 40% 1RM, tempo: 72×1
Ankle Mobility

Workout of the day for Monday, November 21st, 2016:
For Time:
800M Run
5 Legless Rope Climb (Or 20 Strict Pull-Ups)
10 Front Squat @ 60% 1RM
15 KB Swing (Heavy)
400M Run
4 Legless Rope Climb (Or 16 Strict Pull-Ups)
8 Front Squat @ 60% 1RM
12 KB Swing (Heavy)
200M Run
3 Legless Rope Climb (Or 12 Strict Pull-Ups)
6 Front Squat @ 60% 1RM
9 KB Swing (Heavy)

Sweat Sessions Workout for Monday, November 21st, 2016:
4 Rounds:
4 minute AMRAP, 4 minutes Rest Between Rounds*:
30 Dumbell Thruster
20 Russian KB Swing
10 Burpees

*400/200M Run after each round during rest