CrossFit WOD, November 9, 2019

11.09.19

Metcon (Time)
Teams of Two
400m Wall ball run
200 Sit Ups
400m Wall ball run
150 Front Squats (95/65)
400m Wall ball run
100 Push Press
400m Wall Ball run
50 Thrusters 95/65
400m Wall ball run
One works/one rest on everything but the run

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CrossFit WOD, November 8, 2019

11.08.19

Metcon (AMRAP – Reps)
TABATA #1
Lateral Jumps 24/20
Metcon (AMRAP – Reps)
TABATA #2
25m Shuttle
Metcon (AMRAP – Reps)
TABATA #3
Medball Push ups (alt. hands on medball)
Metcon (AMRAP – Reps)
TABATA #4
Toes to Plate

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CrossFit WOD, November 7, 2019

11.07.19

Back Squat (5-5-5-5-5)
Metcon (AMRAP – Reps)
3 rounds FGB Style
1 min Hollow Rocks
1 min Box Jumps
1 min Toes to Ring
1 min Wallballs
1 min Rest

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