“Undertow”
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

“Eighteen Wheeler”
AMRAP 18:
18 Calorie Bike
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

“Lava Run”
600 Meter Hill Run
50 Overhead Squats (45/35)
600 Meter Hill Run
50 Thrusters (45/35)
600 Meter Hill Run
50 Front Squats (45/35)

Power Clean – Build to Heavy Single
“Pull Over”
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
21 Lateral Barbell Burpees

Happy Thanksgiving! We are closed today.

“Weightlifting Wednesday”
Pausing Front Squat – Build to Heavy Single
Front Squat – Build to Heavy Single
“Doubled Over”
AMRAP 8:
15 Abmat Sit-Ups
30 Double Unders

“Captain Crunch”
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

“Double Take”
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike
55 Dumbbell Push Press (35/25)

“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (95/65)