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Blog Wednesday, 11.18.2015

Blog

Wednesday, 11.18.2015

  • by rbwrv
  • November 18, 2015

Wednesday 11.18.2015

CrossFit Class Times: 5:30am, 6:30am (Open Gym), 7:30am, 9:00am (Women’s Class), Noon, 4:00pm, 5:30pm, 6:30pm

Leonidas Barbell meets at 7:30pm (*club members only)

Warm-Up:

500m Row

Dynamic Movements

Shoulder/Ankle Mobility

BBG:

5×3 Snatch @ 75%

WOD:

4 Muscle Ups OR  3 Rope Climbs (Scale: 2x Towel Pull-ups/ Ring Rows)

21 Deadlifts 135/95

50 DUs

3 Muscle Ups OR   2 Rope Climbs

15 Power Cleans

50 DUs

2 Muscle Ups OR  1 Rope Climbs

9 Power Snatch

50 DUs

Warm-Down:

3 x 30:30:30 Planks (Left:Middle:Right)