Make-up Day

____________

Watch “Muscle-up Considerations” from CrossFit.com

Happy Veteran’s Day and thank you to all our veterans for your service!

____________

Warm-up
Jump rope agility, 20 of each for a few rounds:
Jog in place
Jumping jack feet
Ski feet
Single-unders
Backward singles
Double-unders

Workout
Helen
3 rounds for time:
400-meter run
21 kettlebell swings (53/35 lb.)
12 pull-ups

Warm-up
4 rounds:
200-meter run
5 inchworms in place
250-meter row

Workout
Back squat
2-2-2-2-2-2-2

Warm-up
Row 1,000 meters

Workout
50-40-30-20-10 reps for time:
Wall-ball shots
Burpees

Rest Day

____________

Watch “A CrossFit Love Story” from CrossFit.com

Workout
Chad
For time:
1,000 box step-ups (20 in.)
*With 45-lb. backpack

Warm-up
2-minute station rotation for 2 rounds:
Bike
Good morning, mobility
Ski erg
Hip extensions
Jump rope

Workout
10 rounds for time:
5 deadlifts (275/185 lb.)
15 push-ups
30 double-unders

Make-up Day

____________

Read “A Membership for Mental Health” from CrossFit.com

Warm-up
3+ rounds:
200-meter run
5 pull-ups
5 piked push-ups
10 squats

Workout
10-9-8-7-6-5-4-3-2-1 reps for time:
Chest-to-bar pull-ups

—Then—

Every 90 seconds for 18 minutes:
2 power cleans + 2 front squats + 2 jerks

Warm-up
2-minute row
2 minutes of mobility (good mornings, shoulder rolls, etc.)
2-minute row
2 minutes of mobility (your choice)

Workout
3 rounds for time:
20/15-calorie row
50 kettlebell swings (53/35 lb.)
20/15-calorie row
50 sit-ups