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Announcements

Friendsgiving Friday November 30th at 6:15 pm.

CrossFit Pally – Bootcamp

Gymnastics

Pistols

A. 2×5 Negatives (with or without weight)

C. 3×6 banded assist pistol

Weightlifting

Bench Press (5×5)

superset this with barbell hip thrusters 5×10

Metcon

Metcon (Time)

For time:

-100 DL at 40-50% of 1RM

(every time you drop the bar, do 5 wall balls)

-100 KBS

(every time you stop, do 10 burpees)

-100 push-ups

(everytime you stop, do 10 sit ups)

-100 tuck crunches

(everytime you stop, do 20 mountain climbers)