Teams of 2: AMRAP 15 min:

Alternating movements

10 calorie row

10 situps

10 lunges

**Reminder: **

Tomorrow is a FREE 5k run/walk!

http://bbcbagel.com/web/wp-content/uploads/2015/09/Turkey-Trots-Poster-2017.jpg

**ALL CLASSES:**

3 person Teams:

Alternating full minutes to complete max reps at each station,

3 rounds, 18 min total:

Min 1: P1 max cals bike

Min 2: P2 max cals bike

Min 3: P3 max cals bike

Min 4: P1 max DB thrusters

Min 5: P2 max DB thrusters

Min 6: P3 max DB thrusters

**Reminder:**

This Thursday there is a FREE 5k run!

http://bbcbagel.com/web/wp-content/uploads/2015/09/Turkey-Trots-Poster-2017.jpg

**ALL CLASSES:**

2 person teams

EMOM x 20 min:

L3: 10 Burpees, 20 Russian Swings

L2: 8 Burpees, 16 Russian Swings

L1: 6 Burpees, 12 Russian Swings

**Hoosier CrossFit**

‘Jerry’

for time:

Run 1 mile (1600m)

Row 2k

Run 1 mile (1600m)

**QuickFit**

Four rounds for time:

200m Run

7 Dumbbell Man-Makers

(push-up, row left, row right, power clean, push press)

**Hoosier CrossFit**

For Quality

4 sets of:

Back squat x 6-8 reps @ under 60%

rest 45 seconds

Single Arm Dumbbell Row x 8-10 reps

rest 45 seconds

Plank for Elbows x 45 seconds

rest 45 seconds

**QuickFit**

In teams of 2, partners alternate as needed to complete

AMRAP 12 Min:

Row 250 meters

25 Russian KB Swings

**Hoosier CrossFit**

‘Fran’

21-15-9

Thruster

Pull-Ups

*intention of this workout is intensity! Scaling should set yourself up to accomplish this in under 5min, with an 8min cap

**QuickFit**

Four sets of 3-minute sprints of:

5 body rows

10 push-ups

15 air squats

*perform as many rounds as possible in 3 minutes, then rest 1 min between sets. Pick up where you left off to start the next round.

**Hoosier CrossFit**

For Quality:

A. Three sets of:

Deadlift x 6-8 reps @ light loads (under 60%)

rest 45 seconds

Push-ups x 10-15 reps

rest 45 seconds

Alternating Lateral Lunge x 10 reps each leg

rest 45 seconds

B. Every 90 seconds, for 9 minutes (3 sets of each)

Station 1- Reverse Snow Angels x 20 reps (slow & controlled)

Station 2- Bottom’s Up Kettlebell Carry x 50′ each arm

**QuickFit
**AMRAP 10 Min:

10 DB Push Press

10 V-ups

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**Hoosier CrossFit**

Overhead Squat 1-1-1-1-1 reps

Front Squat 1-1-1-1-1 reps

Back Squat 1-1-1-1-1 reps

**QuickFit**

In teams of 2, partners alternate as needed to complete:

AMRAP 10 Min:

10 burpee box jump or step-overs

10 alternating single-arm dumbbell snatches

Complete as many rounds as possible in 7 minutes of:

5 box jumps

3 cleans (full squat)

**QuickFit:**

Five rounds of:

20 V-ups

200 meter run

**Hoosier CrossFit:**

Gymnastic skill development:

A. Handstand/ handstand kickups/ handstand walk

B. Death by handstand walk 10′ increments

**QuickFit:**

In teams of three, AMRAP 15 min:

400 meter row

20 walking lunges with ketllebells or dumbbells

10 burpees