Workout 11.11.13

Nickname: David the Gnome

Main – CrossFit

Today at 5:30, JT will be shooting video for our first promo video! There will be no cap on class capacity tonight!

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Buy In

Thruster (3-3-3-3)

The first rep must be cleaned from the ground! Thruster motion must be fluid from bottom squat to overhead.


The clock will run continuously for 24 minutes. You will rotate through each movement and can start at any point!

David the Gnome (AMRAP – Reps)

3 Min AMRAPS of the following

-Hang Clean 135/95
-Double Unders
-KB Swings 70/50
-Wall Balls 20/14
-Box Jumps 24″/20″
-Snatches 135/95

Feature Video

CrossFit Class Workout