Important Dates
* Tomorrow Friend Friday. Bring a friend to try CrossFit out!
* December 1st Olympic Weight Lifting Seminar. Register at https://ironpelicanweightlifting.eventbrite.com.
MetCon:
“Friend Zone”
Teams of 2
AMRAP 20:
100M Run
12/9 Calorie Row
9 Pull-ups
Partners complete full rounds before switching
Extra Work:
Clean and Jerk
On the Minute x 9 (3 Rounds) –
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%
Rest 2:00
On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
84 – 86 – 88%
