Announcements
HOLIDAY HOURS:
Wednesday, 11/24 – CLOSED for evening classes
Thanksgiving – CLOSED
Black Friday – 9 and 10am only
Normal schedule resumes 11/27.
Saturday Yoga will be paused 11/27 to February 12. Workshops will be offered instead!
Our quarterly newsletter will be sent out Monday, 11/14! Stay tuned for info on events, Christmas hours, and more!
CrossFit Salt De Terre – CrossFit
Metcon
Coming to a New Land (Time)
For Time . . .
Sail to America: 3000 M Row
Tramp through the forest to explore the land: 200 Walking Lunges
Climb turkey mountain: 200 Mountain Climbers (right + left = 1)
Quietly lie in wait for the turkeys: 200 Hollow Rocks
Get the turkeys! Are you a good (WB) shot: 200 Wall Balls (20/14)
You’re a terrible shot, pick vegetables instead: 100 DB Snatches (50/35)
Climb trees to pick apples for applesauce: 50 Bar MUs OR 100 Pull-Ups (1 MU = 2 pull)
Invite your friends over for dinner: 150 Burpees
Partitioning:
1 person works
1 person in the team must be holding a static hold (hang from pull up bar, wall sit, plank hold – you can choose) You must stop working when/if person drops out of hold.
2 people rest
Be sure to wipe and any other shared equipment between transitions. If we see you sharing without cleaning, you will receive a 450 M TEAM Run penalty.
45 Min Cap.
Warm-up
General Warm-Up 2 (no equipment) (No Measure)
1 Min Jumping Jacks
20 Toy Soldiers (kick foot to opposite hand)
https://youtu.be/cIqzwOUilR4
20 Tipping Birds
https://youtu.be/_y9qcqDO6JE (try to extend back leg straighter than seen in video)
20 Hawaiian Squats/ Hip Openers, Alternating
https://youtu.be/Os9mh8RQ7TA
20 Air Squats
10 Burpees
10 Push-Ups
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