Saturday November 9th

Barbell: A) 5 back squats 5 Sets, resting as needed between: 1 Pausing back Squat* 1 back Squat *(3) Pauses: – 1s at Parallel – 1s at Bottom – 1s at Parallel B) Every 2 mins x 5 sets: 1 power clean + 1 front squat + 1 push jerk C) Every 2 mins X 5 sets: 1 power clean + 1 front squat + 1 squat clean and split jerk 10am class: “Nutts” 10 Handstand Pushups 15 Deadlift (185/250#) 25 Box Jump (24/30″) 50 Pullups 100 Wall Ball (14/20#) 200 Double Unders 400m Run w/ 25/45# Plate When you are suffering through this workout, remember what others do for us. This workout is named after Canadian Soldier and Hero Andrew Nuttall. He trained at CrossFit Vancouver, served our country, and died for us, our country, and the pursuit of world peace. Rest in peace Andy Nutts, we will always remember you. 


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