Helen
3 rounds for time:
Run 400 meters
21 kettlebell swings
12 pull-ups

Split Squat 10-10-10-10-10

Bench press 10-10-10-10-10

Complete as many rounds as possible in 20 minutes of:
:30 handstand hold
:30 squat hold
:30 L-sit hold
:30 chin-over-bar hold
 

Rest Day

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Happy Thanksgiving! 

Schedule Reminder
Thursday, Nov. 24: 9 a.m. only
Friday, Nov. 25: 8 and 10 a.m. only
Saturday and Sunday will run 8 and 10 a.m. classes as usual

21-15-9 reps: 
Thrusters (95/65 lb.)
Burpees

4 rounds:
Run 800 meters
Rest 2 minutes

*Run 400 meters at a mile pace and 400 meters at a recovery pace. 

5 rounds for time: 
12 dumbbell power snatches (80 lb.)
12 toes-to-bars

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Thanksgiving Week Schedule
Thursday, Nov. 24: 9 a.m. only
Friday, Nov. 25: 8 and 10 a.m. only
Saturday, Nov. 26: 8 and 10 a.m.
Sunday, Nov. 27: 8 and 10 a.m.

Rest Day 

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Watch "MeiLin McDonald: Never Give Up" from the CrossFit Journal

With a partner, 14 rounds for time: 
200-meter run
5 bar muscle-ups
15 wall-ball shots 

Every 5 minutes for 15 minutes: 
Row 1,000 meters
Max reps push presses in remaining time (95/65 lb.)