Friday 11/14

For time:
1k Row
50 Thruster @ 45/35
30 Pull Up



We’re selling this one hard – Saturday December 6th will be the first CrossFit SAC Winter Formal. This is your chance to get dressed to the nines and enjoy a classy night with your friends at CrossFit SAC.

More details will be released soon but you may need to start planning those outfits now so that you’re sure to impress.



Front rack hold
Load a a barbell @ 130% of 1RM Front Squat
10 sets of
5 sec on 25 sec off
try to add weight each round if possible

Split Jerk
use blocks for both rack hold and split jerk


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