Just a friendly reminder that CFP is closed for Thanksgiving!  

Jeanne

A.  Rx – Intermediate Option 

For total time –

3 Rounds AFAP

200M Run/Row 

6 x Snatches @ 155lb/105lb 

6 x Muscle-ups or 12 Pull-ups 

(10 Min Cap) 

-Rest 4 Minutes 

3 Rounds AFAP 

9 x Deadlifts @ 245lb/155lb 

12 x HSPU 

30 x Double-unders 

(10 Min Cap) 

-Rest 4 Minutes 

3 Rounds AFAP 

20 x UB Wallballs @ 20lb/14lb 

20 x Sit-ups 

(8 Min Cap) 

B.  Intermediate – Novice Option 

For total time – 

3 Rounds AFAP 

200M Run/Row 

6 x Power Snatches @ 65% 

12 x Jumping Pull-ups 

(10 Minute Cap) 

Rest 4 Minutes 

3 Rounds AFAP 

9 x Deadlifts @ 135lb/95lb 

12 x Push-ups 

60 x Single-unders 

(10 Minute Cap) 

Rest 4 Minutes 

3 Rounds AFAP 

20 x Wallballs 

20 x Sit-ups 

(10 Minute Cap) 

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