Saturday, November 11th

Thorbeckes CrossFit Christmas Party is December 2nd!

Performance is in red, Competition is in blue, Links are in green

A) 4 sets of:
Pull-Ups x 3-5 reps 
(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight at possible while maintaining a 5 second descent.)
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Double Under Practice x 45-60 seconds
Rest 60 seconds

B) Complete as many rounds and reps as possible in 15 minutes of:
12/8 Calories of Assault Bike (or 200 Meter Run)
6 Dumbbell Man-Makers

A) 5 sets of:
Power Clean x 4 reps
Rest as needed
Build to a Touch and Go 4 rep max

B) “Grace”
For Time:
30 Clean and Jerks 135/95


Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531