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Blog Wednesday, 11.29.2017

Blog

Wednesday, 11.29.2017

  • by rbwrv
  • November 29, 2017

Wednesday, 11.29.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Holiday Party December 6th @ 6:30pmĀ  (NO 6:30 CLASS)

Warm up:

500m Row

3 Rounds-

8 Ring Rows

8 Push Ups

Mobility:

Shoulders

Hips

Ankles

Strength:

A) Bench Press

-3×3 @ 80%

-2x ME @ 50%

B) Bent Over Row

-5×5 moderately heavy

WOD:

3 Rounds for Time:

20 Single Arm KB Swing (53/35) (Russian)

20 B0x Jump Over (24/20)

200m Run

Accessory:

3×8 Romanian Split Squats

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