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Thanksgiving Workout and Pre - Black Friday Sale only at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

Join Us... Thanksgiving morning? RARE's traditional Gobbler WOD! Thursday, November 23rd at 9:00am.

Then, from 10am - 11am we have a Special 1 HOUR of SALES happening at RARE.

SAVE BIG on supplements, swag, and other items.

#blackfridaysale #holidayswag #rarecrossfit#givethanks #getfit #rarecrossfit

14th November

Warm Up

Inch Worm 10 Meters

Shoulder pass through

10m inch worm (finish each worm in the bottom with a push up)

10m Frankenstein walk

10m Hamstring Pull

10m Quad Pull

Burgener Warm Up

 

A) Barbell Cycling

For Time: (Can be power of squat)
10 Snatches (115/80) (75/40)
change weights
8 Snatches (135/95) (95/60)
change weights
6 Snatches (155/105) (115/80)
change weights
4 Snatches (185/135) (135/95)
change weights
2 Snatches (205/145) (155/105)

 

B) Conditioning

3 RFT:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

*American KB swings

 

Cool Down

Shoulder mobility Rig

Lacrosse ball smash

 

 

Accessory Work

Barbell Row 5x3

Weighted Pull ups 5x3

Good Mornings 4x8

 

 



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