Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

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Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
“One-arm” pull-up right arm (left hand grabs the right wrist)
“One-arm” pull-up left arm (right hand grabs the left wrist)

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Skill Work:

Pick 1 or 2 weaknesses and practice them for

• 20-30 minutes at moderate intensity
• then 10 minutes at high intensity

Work with a trainer to develop your program.

Front squat 3-3-3-3-3 reps

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“Joshie”

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

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These are squat not power snatches.

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

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Rest day. No really, go ahead and take a day off, because we are too.

CrossFit Impulse is closed Thursday 26 November and Friday 27 November for Thanksgiving.

AMRAP in 20 minutes:

• 15 Double-unders
• 15 GHD Sit-ups
• 15 Back extensions

CrossFit Impulse is closed Thursday 26 November and Friday 27 November for Thanksgiving.

400 meter Walking lunge

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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps