CrossFit WODs for 11/26/2016

We are back to our regular schedule today, except no Yoga.  9:30am, we will have our CrossFit Competition Class.  It is designed for those who want to compete in CrossFit.  Do you want to give it a try?  Ask a coach for permission to attend.  11:00am is our Regular CrossFit class that is just like the other CrossFit classes offered at IA.

9:30am – CrossFit Competition Class

WOD #1:
Max Effort
2 Cleans (athlete’s choice)
1 Jerk

WOD #2:
For Time:
20 Cal Bike
Then . . .
4 Rounds
10 Back Squats (155/105)
15 Pushups

WOD #3
AMRAP 10 Min:
7 Deadlifts (275/185)
10 Toes to Bar

11:00am – Regular CrossFit Class

For Time:
40 Cal Bike
Then . . .
4 Rounds
10 Back Squats (115/75)
15 Pushups