Thanksgiving Week Schedule:
Wednesday: 6am, 7am, 10am, Noon, 5:30
Thursday: 8:30am
Friday: 9am
Saturday: 7:30am Open Gym, 8:30am Class
Sunday: 9am Open Gym

CrossFit Valley Forge – Masters Comp

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Metcon (Weight)

A. Silverback Primer

3 Sets Each Side:

7 Single Arm Dumbbell Bench Press

7 Single Arm Dumbbell Bent Over Row

B. Bench Press

Build to a Heavy 5

C. and D.

Daily Wod

Bench Press (Build to a Heavy 5)

Metcon (Time)

E. Body Armor

3 Giant Sets:

:30 Seconds Front Plank Hold

:30 Seconds Overhead Squat Hold (Bottom)

:30 Seconds Superman Hold

Rest 1:30 Between Sets

Time it takes to complete all.