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Thursday, November 7th

CrossFit:

STRENGTH:

3 Sets:

Max Strict Handstand Push-ups/Seated Floor Press/Pike Push Up


20m Dumbbell Front Rack Walking Lunge


Max Strict Handstand Push-ups/Seated Floor Press/Pike Push Up


Rest 2:00


WOD:

5 Rounds

3 Pull ups

6 Toes to Bar

9 DB Deadlifts 50’s/35’s

12 x 10m Sprints



SWEATFEST

4 Rounds:

1:00 - Toes to Bar/Knee Raises/Plank Hold

1:00 - DB Power Snatches

1:00 - Thrusters

1:00 - Calorie Row

2:00 - Rest



CrossFit For Sport (Teens)

Open WOD 20.4

For time:

30 box jumps/step ups

15 clean and jerks


30 box jumps/step ups

15 clean and jerks


30 box jumps/step ups

10 clean and jerks


30 Med Ball Step Ups

10 clean and jerks


30 Med Ball Step Ups

5 clean and jerks


30 Med Ball Step Ups

5 clean and jerks


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