Friday 111017

CrossFit Brunswick – CrossFit

Box News: Veteran’s Day Murph, tomorrow! First wave at 9:15am.

Gobble Games Competition at Hyperformance athletics, also tomorrow.

Free Friday & CFB Social, November 17th.

Happy WODsgving Competition at CF Grit, November 18th.

3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am


Have you met Pat and Cassy yet? If not be sure to stop and say hello! #doubleunders #killinit #soontobeparents

Warm-up

15min for Warm-up, Mobility, & Instruction

800m group Indian Run w/MB

Then, 3 sets of 5reps each w/empty barbell

Deadlift

Back Squat

Good Morning

Mobility:

Coach’s Choice lower back, glutes, and hamstrings.

Strength

Deadlift (10 x 3)

-Build to a heavy but perfect touch-and-go set of 3.

-1 set of 3 reps every 2min, or 20min Cap

Metcon

Metcon (Weight)

16min AMRAP for Weight:

200m Run

2 Deadlifts

*Athletes will choose their own weight today. Score will be weight used times reps completed.

Extra Credit

Strength/Accessory: 5 x MEStrict Knee Raises/K2E/T2B

Skill/Conditioning: 10min jog/bike/row at a conversational pace

Mobility: Hips/Lower Back/Hammys

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