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CrossFit WOD, November 26, 2018

CrossFit WOD, November 26, 2018

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MONDAY

CrossFit Hardcore Warm-up
Metcon (Time)
3 RDS OF CINDY
800 MT RUN
30 FRONT SQUATS 65/95

3 RDS OF CINDY
800 MT ROW
15-SQUAT CLEANS

3 RDS OF CINDY
40/60 CAL BIKE
30 D.B THRUSTERS 20/30

CrossFit WOD, November 22, 2018

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HAPPY TURKEY DAY

Warm-up
Metcon (Time)
GRAB A PARTNER

HAPPY THANKSGIVING SANDBOX FAMILY!

25 BURPEES
50 THRUSTERS 75/105
75 BOX JUMPS
100 D/L
RUN 1 MILE
100 D/L
75 BOX JUMPS
50 THRUSTERS
25 BURPEES

CrossFit WOD, November 21, 2018

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WED

Warm-up
Metcon (AMRAP – Rounds and Reps)
WARM UP
2 RDS
6 TGU 25/45
200 MT JOG
REST 2 MIN

18 MIN AMRAP
10-FRONT RACK LUNGES 55/75
20-DUBS
30-SIT UPS

GET READY FOR TOMORROW!

CrossFit WOD, November 20, 2018

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TUESDAY

Metcon (Calories)
GRAB A PARTNER
12 MIN AMRAP

BIKE/ 100 MT SLED 45/95
SWITCH EVERY TIME PERSON COMES BACK FROM SLED

REST 2 MIN

12 MIN AMRAP

ROW/100 MT FARMES CARRY SWITCH EVERY TIME AFTER F.CARRY 35/55

SCORE TOTAL CAL
KEEP TRACK OF YOUR CAL

Warm-up

CrossFit WOD, November 19, 2018

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MONDAY

Warm-up
Metcon (Time)
EMOM X 6
MIN1-10 BURPEES
MIN2 -10 DECK SQUATS
MIN 3 -10 BURPEES
MIN 4- 10 DECK SQUATS…

4RDS
6 HANG SQUAT CLEANS
6 PUSH JERKS
12 TOES TO BAR
400 MT RUN

RX 85/115
RX+ 105/155