METCON: With a Partner, Break up Reps/Rowing However You Choose 2000 Meter Row Buy-In 4 Rounds: 20 Burpees 10 Bear Complexes (115/80) (FB – 135/95) 2000m Meter Row Buy-Out Bear Complex: Power Clean Front Squat Push Press Back Squat Push Press
A. STRENGTH: Every 90 Seconds, Bench Press 5x4 @ 70-75% Directly into… 5 Minute EMOM 2 Reps @ 80% B. METCON: For Time: 80 Double Unders (Scale 2:1 Singles) 70 Air Squats 800 Meter Run 60 Double Unders 50 Air Squats 400m Run 30 Double Unders 20 Air Squats 200m Run
Happy Thanksgiving CrossFit Burien Family!! Meet us at the gym today at 9AM to play our annual co-ed Turkey Bowl. We will be playing rain or shine, so be prepared for anything. Don’t forget the 5AM, 6AM and 7AM classes are cancelled for tomorrow.
A. GYMNASTICS CONDITIONING: 15 Handstand Push-ups rest 1 min 12 Handstand Push-ups rest :45 9 Handstand Push-ups rest :30 6 Handstand Push-ups rest :15 3 Handstand Push-ups FB – Strict HSPU, Kipping/Strict Deficit. **12 MINUTE TIME CAP B. METCON: Every 3:00 for 7 Sets: 400 Meter Run/Row 500m 10 Toes to Bar (Scale to 5 Toes to Bar) On the 0:00, athletes will run 400 meters and complete 10 Toes to Bar. Whatever time they have remaining in the 3 minute window is their rest. The
METCON: Teams of 3 25 Minute AMRAP: 70 Calorie Row, 100 Power Cleans (115/80) (FB – 135/95) 70 Calorie Row, 80 Push Jerks (115/80) 70 Calorie Row, 60 Front Squats (115/80) 70 Calorie Row, 40 Clusters (115/80) Teams of three workout, one athlete working at a time. A movement must be complete before moving onto the next. The limiting factor in the workout today will most likely be the push jerk. It is ok to have teams with multiple barbells to ensure proper stimulus for each a