WOD – 11.26.14

Murphy and Ernesto having a little heart-to-heart...
Murphy and Ernesto having a little heart-to-heart…

***Weather Update***
The 7:30PM & 8:30PM evening classes have been canceled. All other evening classes are still on, but please check back for further updates before heading in.

News & Updates:
1) Details for our 3rd Annual CrossFit Rockland Ugly Sweater Holiday Bowling Extravaganza have been posted on our EVENTS page as well as FaceBook. We hope to see EVERYONE there!!!

2) Our Thanksgiving Holiday Schedule is as follows:
11/27: Thursday – 9:30am/10:30am
11/28: Friday – 9:30am/10:30am & 4:30pm/5:30pm

Workout of the Day
18-15-12-9-6-3 reps for time of:
Power snatches (95#/65#)
Box jumps (24”/20”)

Competitors WOD
Find your heaviest of the following complex:
Power Snatch + Squat Snatch

9-7-5 reps for time of:
Front squats (225#/155#)
Muscle-ups
*Weight comes from the ground (no racks).

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