Thursday 101217

CrossFit Brunswick – CrossFit

Box News: Friday is the LAST DAY to pre-order your baseball tees!

The Free Friday & CFB Social will be on the 20th.

Halloween Party at Daniel & Danielle’s on Saturday the 21th.

Veteran’s Day Murph, Saturday November 11th.

#throwbackthursday to the Heroes for Horton event!


20min for Warm-up, Mobility, & Instruction

3 Rounds

200m Jog

10 Push Press w/PVC or empty bar

10 Band Pull Aparts


Bow & Arrow Stretch, 1min/side

Bar Smash/Foam Roll Lats, 1min/side

Wrist Mobility, 2min

Warm-up Push Press to 55-60%


One set every 2min for 20min (10 sets) of:

5 Push Press

3-5 Strict Pull-ups

Push Press (10 x 5 @ 55-60%)

-From the Floor.

-Do a MAX EFFORT attempt on your last set.

Strict Pull-ups (10 x 3-5)

Do a MAX EFFORT attempt on your last set and score it.


Metcon (Time)

For Time, 10min Cap:

800m Run

50 Shoulder-to-OH 75/55 (+115/80)

Extra Credit

Strength/Accessory: 50 GHD Sit-ups

Skill/Conditioning: 10min EMOM, 10 Burpees

Mobility: Banded Shoulders, 3min/side

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