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Tuesday-11/20/2018

19
Nov

Tuesday-11/20/2018

Box Brief
Thanksgiving Schedule:
Wednesday Nov 21st: Normal Class Schedule
Thursday Nov 22nd: ALL CLASSES CLOSED
Friday Nov 23rd (Black Friday): ALL CLASSES CLOSED
Saturday Nov 24: ALL CLASSES CLOSED

CrossFit
Team WOD
(Teams of 2)
5 Rounds:
35/25 Calorie Bike/Row/Ski (Each round switch from Bike to Row to Ski)
25 Kettlebell Swings (70/53=P) (53/35/25=F)
15 Burpee Box Jump Overs (24/20=P) (20/14/6=F)
5 Shuttle Sprints (50meters)
Rest 1 Minute Between Rounds

Barbell Club (7:30pm)
A. Every 90 seconds, for 9 minutes (6 sets) of:
Front Squat x 1 rep @ 80-90%
Handstand Push-Ups 4-6 reps

B. EMOM for 12 minutes:
Clean
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

 

 

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