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Blog Tuesday, 11.21.2017

Blog

Tuesday, 11.21.2017

  • by rbwrv
  • November 21, 2017

Tuesday, 11.21.2017

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

Open Gym: 8:00-9:00pm

Warm up:

5 Rounds

-100m Row

-5 Burpees Over Rower

Mobility:

Hips

Front Rack

Posterior Chain

Strength:

Front Squat

-4×4 @ 75%

Back Squat

-1×10 @ of FS 75%

WOD:

3 Rounds

-60 Double Unders (100 Singles)

-15 KB Swing (53/35)

-60 Double UndersĀ (100 Singles)

-5 Power Clean (155/105)

Accessory:

Dead Hang Holds

-4×20 Second Holds

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