By November 1, 2022 No Comments
Wednesday, November 2


Reminder Power Hour Deadlift seminar! Want to work on your conventional and sumo style deadlift? There are still 3 more spots for the upcoming deadlift seminar with Powerlifting Coach Lori on Sunday, November 6th at 10am! Cost is $35. Follow link to register: https://crossfitmva.pike13.com/courses/293662

10 Bootstrapper
12 Fire hydrant
16 Speedskater
12 Hollow rock
10 Superman
10 Air squat
200m Run
5 Scap pullup
5 Lat pull
3-5 Pullup

A) Back squat 8-6-4-2 building
12 minutes including warm-up.

B) 12 minute AMRAP:
Run 400m
Max pullup (minimum of 10)

1:30 Couch stretch

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