200M jog

10 Squat2Stands

5 Inchworm to hollow hold 10 Spider-Man Lunge w/twist

10 PVC pass Thrus

10 PVC around-the-worlds


Burgener warm up – see video below, courtesy of CrossFit Weightlifting Seminar Staff.


2-Second Paused Snatch (at knee)




Sets start every 3 min

Video courtesy of Catalyst Athletics. Second run at our Snatch variation for this cycle.  As a reminder, for each rep, pull up to the middle of your knee, and pause there for 2 seconds before finishing the Snatch.  Keep tension while in the pause.  Focus on not re-bending between the end of the pause & the finish of your pull into the snatch



20 min AMRAP:

20- OHS 45/35

20- Back Squats 45/35

400m Run


Compare to 20151103


Pic courtesy of CrossFit HQ. “Salute to Service” week continues with “Jenny”. U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno

Scaling Options:

OHS – 35/25

BS – 35/25

Run – 500M row

Cool Down:

Banded OH stretch – 2 min per side, switching every 30 sec


Pigeon pose – 1 min per side

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