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**Thanksgiving Schedule:
Thursday (Thanksgiving) – One Workout Only: 9 AM
Friday (Black Friday) – One Workout Only: 9 AM
Saturday – Normal Schedule: 8 AM & 9 AM

CrossFit Roseville, Coach Gary

Pre-Wod:
3 Rounds: “Cindy”
1 Min Row for Calories
100 Double-Unders
1 Min Row for Calories
30 Alt. KB Snatch
1 Min Row for Calories

Partner Thoracic Stretch
Dynamic Hamstring Stretch

Workout of the day for Monday, November 23rd, 2015:
13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk 135/95-lb
3 Toes-to-bar
6 Clean and jerk 135/95-lb
6 Toes-to-bar
9 Clean and jerk 135/95-lb
9 Toes-to-bar
12 Clean and jerk 135/95-lb
12 Toes-to-bar*

*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

“After Party”
15 GHD Sit-Ups
1 Minute: Partner Pancake
15 GHD Sit-Ups
1 Minute Parnter Pike
15 GHD Sit-Ups
1 Minute Partner Straddle
15 GHD Sit-Ups

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