Partner WOD Metcon (Time) Teams of 24 RFT:10 Hang Snatch 115/8015 Toes to Bar20 Power Clean 115/8025 WBS 20/14Cash Out: 800m Run Together

Flake Metcon (AMRAP – Reps) Rx3 min AMRAP:400m Run Buy InME Hang Cleans 95/65Rest 1 min, then3 min AMRAP:400m Run Buy InME Sit-upsRest 1 min, then repeat 2 more times Scaled:75/55

Gunk 1 Power + 3 OHS (1-1-1-1-1-1-1) Metcon (Time) 4 RFTRx:10 OH Lunges 115/8015ft Handstand Walk Scaled:10 OH Lunges 95/6515 sec HS Hold/Wall Climb

Deshaun for Heisman Metcon (AMRAP – Rounds and Reps) 30 min EMOMRx:1st min: 10 Toes to Bar2nd min: 10 OTBox Burpees 24/203rd min: 10 Thrusters 95/65*Repeat 9 more times Scaled:1st min: 10 Knees to Hips2nd min: 10 OTBox Burpees 20/203rd min: 10 Thrusters 75/55*Repeat 9 more times

Chive Metcon (AMRAP – Rounds and Reps) 3 min AMRAPRx:3 Squat Cleans 185/1256 Toes to Bar9 Box Jumps 30/24Rest 1 min*Repeat for 5 total cycles Scaled:3 Squat Cleans 135/956 Knees to Hips9 Box Jumps 24/20Rest 1 min*Repeat for 5 total cycles

Blank Keep rowing, everyone!! http://www.crossfitchelsea.com/rowvember-2015/ Bench Press (5-5-5-5-5) Metcon (Time) 3 RFTRx:100 DU10 Push Jerk 155/105*10 burpee penalty when set is broken Scaled:100 SUx210 Push Jerk 115/80*10 burpee penalty when set is broken

Partner WOD Metcon (Time) Teams of 2:Buy In: 1000m RowThen, 3 RFT:20 Clean/Jerk 135/9520 Back Squats 135/95Cash Out: 1000m Row

Grunt Metcon (AMRAP – Rounds and Reps) Teams of 220 min AMRAP:Rx:400m Run5 Chest-to-Bar Pull-ups10 Squat Snatch 115/8015 Sit-ups*Partner A runs as partner B is completing the AMRAP Scaled:Banded Pull-ups95/65

Blaze Back Squat Increase 5-10lbs from last week. Metcon (AMRAP – Rounds and Reps) 4 min AMRAPRx:10 Goblet Lunges 53/3510 Box Jumps 24/20Rest 1 min, repeat*Score=lowest AMRAP Scaled:10 Goblet Lunges 35/2610 Box Jumps 20/20Rest 1 min, repeat*Score=lowest AMRAP

“Jag 28” Jag 28 (Time) Run 800 meters28 Kettlebell swings, 70#28 Strict Pull-ups28 Kettlebell clean and jerk, 70# each arm 28 Strict Pull-upsRun 800 meters In honor of U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL died on September 29, 2010 To learn more about Jag 28 click here Scaled:Banded Pull-ups53/35