CrossFit WOD, November 23, 2019

11.23.19

Metcon (Time)
5 Zombie Complex (95/65)
5-100m Sprints
4 Zombie Complex
4-100m Sprints
3 Zombie Complex
3-100m Sprints
2 Zombie Complex
2-100m Sprints
1 Zombie Complex
1-100m Sprints

(1 zombie complex= Clean + push press + 5 back squats + rear push press + 10 push up on bar )

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CrossFit WOD, November 22, 2019

11.22.19

Metcon (AMRAP – Reps)
5 min AMRAP
7 box jumps (at the top of each minute)
Max Burpees
Metcon (AMRAP – Reps)
5 min AMRAP
7 Burpees (at the top of each minute)
Max Ring Rows
Metcon (AMRAP – Reps)
5 min AMRAP
7 Ring Rows (at the top of each minute)
Max Box Jumps
Metcon
100 Wipers

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CrossFit WOD, November 21, 2019

11.21.19

Back Squat (Weight)
Warm Up: 5-7 minutes
then
5 sets of 10 reps
rest 2 min between sets
Metcon (Time)
50 Plate Squats (45/25) (hold the plate in the front position) Buy 50 Plate Squats Buy In
21-15-9
Rev. Plate Burpees
One Arm OH Plate Lunge
then
50 Plate Squats Buy Out

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