Strength Thruster (Find a 2 Rep MAX! From the Floor!) Metcon (Time) 50 Thrusters #95/65 *EVERY Drop 75 Double Unders

Metcon 3 RFT 15 Power Cleans #135/95 15 Ring Dips REST 2 Min 2 RFT 30 Dead Lifts #135/95 500m Row

Strength Back Squat 3X10 @70-75% (Same weight) Metcon (AMRAP - Reps) 8 Min AMRAP Ladder Style: 2-2-4-4-6-6..etc KB Swings #53/35 Box Jump Overs 24/20 Rx+ #70/53

Metcon (Time) 50 Cal Assault Bike 40 STOH #95/65 30 T2B 20 Bar facing Burpees 10 Muscle Ups (Strict C2B) 800m Run

Only 9am class today! Also don’t forget you must sign up for the Nutrition Seminar by this Saturday! Email us if you have questions at anotherlevelcrossfit@gmail.com Complete for time:  400m Sandbag Run 70/50 50 KB Swings #53/35 200m Sandbag Run 70/50 50 Wall Balls 20/14 200m Sandbag Run 70/50 50 Box Jump overs 24/20 400m Sandbag Run 70/50

Happy Thanksgiving!!! Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-ups In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. To learn more about Josh click on the link through WODify

Metcon (Time) 800m Run "Buy In" Then: 3 Rounds 30 Push Ups 25 KB Swings #53/35 20 Box Jumps 24/20 Then: 800m Row "But Out"

Strength Power Clean & Jerk (Work up to 3 Rep MAX TNG!) From the floor barbell is received above parallel then taken over head Metcon (AMRAP - Rounds and Reps) 10 Min AMRAP 7 Dead Lift #115/75 7 Hang Clean 7 Front Squat 7 STOH *Every DROP 15/12 Cal Assault Bike

Metcon (Time) 400m Run 200 Double Unders 100 sit ups 50 Wall Balls 20/14 25 Burpee C2B

In teams of 3 complete 800m Run (every 200m conplete 15 Push Ups together) 20-15-10 Kettlebell Swings 53/35 Goblet Squats 12-9-6 Hang Clean 115/75 STOH *Every time barbell is dropped team must complete 10 Burpees each BUY OUT: 200m Sprint