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Monday, November 25th

CROSSFIT

STRENGTH:

Back Squat

5 Reps @ 60%

3 Reps @ 70%

2 Reps @ 80%

2 Reps @ 90%

1 Rep at @ 95%

1 Rep at @ 103% 


WOD:

4 Rounds For Time

10 Sumo Deadlift High Pull 115/85

20 Game Standard Box Jumps 24/20’’

SWEATFEST


WOD:

20:00 AMRAP 

Row 200m

10 Hand Release Push Ups

20 Wall Balls

30 Walking Lunges

40 Sit Ups 

50 DU/ 100 SU


CROSSFIT FOR SPORT

STRENGTH:

5 Rounds of:

3 Hang Power Cleans at 70%

*Complete 20 Sit Ups after each set


WOD: 

3 Rounds of AMRAP in 4:00, resting 4:00 between:

250m Row

21 Power Cleans

15 Lateral Bar Hop Burpees 


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