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Blog Friday, 11.17.2017

Blog

Friday, 11.17.2017

  • by rbwrv
  • November 16, 2017

Friday, 11.17.2017

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

Check schedule for next week

Pre Order on Hoodie/Pants

Warm up:

3 Rounds

-10 Wall balls

-10 PVC Pass Thru

-100m Run

Mobility:

Front Rack

Posterior Chain

Ankles

Strength:

3 Minute EMOM

-4 Power Clean (135/95)

Rest 1 Minute

3 Minute EMOM

-3 Power Clean (155/105)

Rest 1 Minute

3 Minute EMOM

-2 Power Cleans (185/125)

WOD:

400m Run

then

4 Rounds

-4 Power Cleans (185/125)

-4 Burpees Over Bar (facing)

-40 Double Unders

Accessory:

Weighted Planks

-4×30 Seconds

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