CrossFit – Sat, Nov 30
Save the Date: Certus Xmas party/ 10 year Anniversary 12/14 @6pm
Thanksgiving/ Black Friday Schedule: 7:00am, 8:30am, 10:00am. Gym closes after last class

Performance & Fitness
Bench Press (5,4,3,2,1)

Coach’s Notes: Complete a set every 2:00. Start at 65-70% of 1RM and build to a heavy single for the day.

Metcon (AMRAP – Reps)

With a partner:

EMOMx15:00

Minute 1: Double-unders

Minute 2: Alternating DB Snatch (50/35, ADV: 70/50)

Minute 3: Goblet Squats (50/35, ADV: 70/50)

Coach’s Notes: Record total accumulated reps. Every 10 Double-unders counts as 1 rep. 1 partner works at a time.