9-7-5 for time:
- power clean (115/75)
- overhead squats
- sumo deadlift high-pulls
A=95/65, B=75/55, C=45/35 or lower
Notes and Announcements
For today’s met-con, each person will use only one barbell with the same weight for each lift. We understand that the overhead squat is often far more difficult than the other lifts. We may have some of you scale back the overhead squats to front squats so you aren’t forced to go too light for the other exercises.
Saturday November 17th, CrossFit Intensify will be hosting a Thanksgiving Throwdown. The cost to participate will be a food donation. Help us collect donations to give to families in need this Thanksgiving. Anyone and everyone is welcome. We’ll do a fun Throwdown workout and invite CrossFitters from all over to join us in the Thanksgiving WOD. More info coming soon!
GrEAT Feast Paleo Meal Deliveries start this week! Go online to Sharon’s website: greatfeast.org. Check out her menu that changes weekly. Order Paleo meals for you and your family to be prepared for your week. Then pick them up at the Box! This meals are clean, healthy and delicious. Try it out!
CrossFit Intensify shirts and hoodies are on sale now in the CF Dashboard online store! To pre-order a shirt or hoodie, simply follow the CF Dashboard link above and log-in to your member account. Click the Store link and follow the simple checkout process. There is also a direct link to store above if you scroll over the CF Dashboard tab. The INTENSIFY shirts and tanks should be in very soon!