11.20.15 “RUNNY SIDE UP”

November 19, 2015

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ANNOUNCEMENTS: “Nutrition Seminar”

The Paleo Alternative

Nutrition seminar with Kate Brierly, pro grid athlete for the Baltimore Anthem!

Keys and concepts for both cutting and bulking utilizing Macros and Meal timing

Please sign up at the gym. There is a sign up sheet right by the entrance on the turf. Be sure to attend this one!!!

“INTERNAL THROWDOWN AND TOY DRIVE”
December 12th 8am
At CrossFit Dartmouth
Teams of two same sex
Only entry fee is a toy from each teammate.

STRENGTH
Emom 7
3-Position Squat Clean
High(pockets)-Mid(knee)-Floor

WORKOUT OF THE DAY
“Runny Side Up”
3 Rounds
400m Run
21 Deadlifts (165,115)
12 Handstand Pushups

-Scaling options are to lower the HSPU reps or you can substitute HSPU for hand release Pushups.

15 Minute Cap
Scale appropriately

Post your results to the Whiteboard.

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