Friday, November 13th

ANNOUNCEMENTS:
-MOCK OLYMPIC LIFTING MEET this Saturday at 7am at our gym.  All are welcome to come and have a fun time testing their Snatch and Clean & Jerk.
-FREE INTRO SESSION Saturday at 10am.  Bring or tell people who are interested in trying CrossFit.

PRE:
Pause Front Squats (3 second pause at the bottom) – 5 sets x 8 reps

WOD:
AMRAP, in 7 minutes, of:
5 Dumbbell/Barbell Push Presses
10 Sit-Ups
15 Squats

INTERMEDIATE:
AMRAP, in 7 minutes, of:
5 Handstand Push-Ups
10 Sit-Ups
15 Squats

WEIGHTLIFTING:
1 Snatch Pull + 1 Snatch + 1 Overhead Squat – 1@70%, 1@75%, 1@80%, 1@85%, 1@85%+
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk – 1@70%, 1@75%, 1@80%, 1@85%, 1@85%+
Back Squat – 4@70%, 2×4@75%, 2×4@80%