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Blog Friday, 11.18.2016

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Friday, 11.18.2016

  • by rbwrv
  • November 18, 2016

Friday, 11.18.2016

CrossFit Classes: 5:30am, 7:30am, 9:00am, Noon, 4:30pm, 5:30pm

Warm up:

-500m Row

-20 Push ups

-20 Lunges

Mobility:

Front Rack

Overhead

Ankles

Strength:

A) Strict Press

-5×5 Work to heavy

B) Strict Pull up

-5xME

WOD:

12 Min AMRAP

-30 Double Unders   SX(60 singles, 15 Attempts)

-6 Hang Power Cleans (115/75)

-9 Chest to Bar   SX (Pull up, Jumping Chest to Bar)

Accessory:

Bulgarian Split Squat

-3×5 Each side

 

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