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CrossFit Group Classes – Tue, Nov 22

22
Nov

CrossFit Group Classes – Tue, Nov 22

Announcements

Thanksgiving week hours:

Wednesday – Morning classes only (5:30, 6:30, 9 (Fit 55+), 11am)

Thursday – Closed, Happy Thanksgiving

Friday – Community workout 10am

Classic Fitness – CrossFit Group Classes

Warm-up

Warm Up (No Measure)

3 min Air Bike

6 Inch Worms

12 Good Mornings

12 Ring Rows

6 Dive Bombers

12 Good Mornings

6 Up Downs

Bench Press warmup with bar

Weightlifting

H: Bench Press (4 x 7)

F: Bench Press (4 x 5 @ 78-88%)

Rx/P: Bench Press (4 x 3 @ 83-93%)

Gymnastics

Ring Rows (4 x ME)

Assisted Pull-ups (4 x ME)

Weighted Pullups (1 RM)

Metcon

Met Con (Time)

H – 15-12-9-6-3

Cal Air Bike

Devil Press 15/10

F – 15-12-9-6-3

Cal Air Bike

Devil Press 25/20

Rx – 18-15-12-9-6

Cal Air Bike

Devil Press 45/30

P – 18-15-12-9-6

Cal Air Bike

Devil Press 50/35