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Monday, November 4th “Happy Birthday Gator 🥳”

STRENGTH:

Part #1 - Snatch

Spend 10:00 building in weight...

5 Sets of 3 - Tall Snatches


Part #2 - Snatch Complex

Spend 10:00 Building in weight...

1 Snatch Pull

1 Hang Squat Snatch

1 Overhead Squat


WOD: 

4 Rounds For Time:

200m Run

10 Toes - To - Bar


SWEATFEST:

AMRAP in 20 Minutes:

20 Slam Balls

20 Pull Ups/ Ring Rows

20 Burpees

20 Sit Ups


CrossFit For Sport:

“Double MetCon”

WOD #1: 

For Time:

50m Overhead Walking Lunge with Plate

40 DB Step Up 12”-20”

30 Seated Floor Press / 15 Handstand Push Ups

5 Wall Walks / 20m Handstand Walk

*10:00 Cap

WOD #2:

500m Row, directly into...

5 Rounds:

10 Pull Ups/Ring Rows

15 Air Squats

Directly into... 500m Row

*14:00 Cap


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