CrossFit – Wed, Nov 22

Announcements

Mallard CrossFit Thanksgiving Weekend Schedule and More

Thursday, 11/23 9am Turkey Burn (Details soon)

Friday 11/24 Open Gym 8am to 10am.

Saturday 11/25 Regular Schedule

Saturday 12/2 Shawna’s Stupid Shit 10:30am (Details soon)

Mallard Crossfit – CrossFit

Metcon (No Measure)

Warm Up

15,10,5 Calories on a Machine

:45, :30, :15 Handstand Hold

15, 10, 5 Airsquats
10 min cap

Mallard CrossFit Total (No Measure)

CrossFit Total

10 min at each lift to establish a 1-rep max (back squat, deadlift, strict press)
Share Racks as needed.

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