Announcements
**Thanksgiving Day class times are at 7:15 & 9am**
12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Windmills
:30 Dead Hang from Rig
Into:
3 Rounds
:30 Banded Lat Stretch
:30 Double Chest Stretch
3 Rounds
:30 Banded Samson Stretch
:30 Banded Hamstring Mob.
Metcon
0-10:00
Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here
Into Recovery Meters on Machine
*Goal is to hop on machine within 30 seconds of finishing Ingrid
*Scale as Needed
Metcon
10:00-20:00
Metcon (AMRAP – Reps)
10:00 EMOM
Gymnastic Pull of Choice
6 – 10 Pull Ups
6 – 10 C2B Pull Ups
4 – 6 Bar Muscle Ups
3 – 5 Ring Muscle Ups
Comment Pull of Choice