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Wednesday 112316

Thanksgiving day run around

Visit all the Houses For Time
Angie’s House
20 pull-ups
20 push ups
20 sit-ups
20 air squats

Nancy’s house
400m run
15 OHS 95/65

Helens’s house
400m run
21 KBS 53/35
12 Pull-ups

Karens House
30 Wallballs 20/14

Isabel’s House
15 snatches 95/65

Frans house
15 Thrusters 95/65
15 pull-ups

Veteran’s Day

“Murph”

Unless you have been CrossFitting for a bit and are currently Rx’ing most of the WOD’s you will be required to do a shortened “Murph” as follows:

Full MURPH 

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats

1 mile run

½ MURPH 
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

¼ MURPH
400m Run
25 Pull-Ups
50 Push-Ups
75 Air Squats
400m Run