18 November 16


Thanksgiving Schedule: Wednesday – No 630 WOD / Thursday & Friday – Closed for Turkey Day / Saturday – Regular Schedule

The Traveling CrossFitter (Video)
The Senior Running Back: At 55 Years Old, Joe Thomas Sr. Is Trying To Make College Football History
Moo Shi Stir-Fry



LI Strength:

SA KB Press x6
Chin Ups x3-5 reps

LI Conditioning:

AMRAP 12 minutes:
4 Burpee
8 Ring Row
12 Air Squat
-After every 2 rounds completed, perform a 200m Run-

LII Strength:

SA KB Press x6 / arm
SA KB Step Up x8 / leg

LII Conditioning:

AMRAP 14 minutes:
Buy-in: 800m Run
Rounds of “Cindy”

LIII Conditioning:

For Time:
800m Run
10 Rounds of “Cindy”

Category: WOD