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Blog Monday, 11.28.2016

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Monday, 11.28.2016

  • by rbwrv
  • November 27, 2016

Monday, 11.28.2016

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

Weightlifting: 6:30pm

Warm up:

-500m Row

Then

3 Rounds

10 Wall Ball

10 Ring Row

Mobility:

Front Rack

Overhead

Hips

Ankles

Wrist

Strength:

A) Push Press

-5×5 Working to Heavy

B) Pull ups

-5xME

WOD:

3 Rounds For Time

-400m Run

-20 KB Swing (53/35)

-20 Sit up

Accessory:

Weight Back Extensions

-3×8

 

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