CrossFit WOD, November 23, 2021

11.23.21

Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
10 Push Ups
10 Wt. Sit Ups
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
10 Wt Sit Ups (20/15)
10 Swings (55/35)
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
10 Swings
10 Push Ups

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CrossFit WOD, November 22, 2021

11.22.21

Metcon (AMRAP – Reps)
Max Thrusters for 1 min each set
Set 1 @ (65/45)
Set 2 @ (95/65)
Set 3 @ (135/95)
Metcon (Time)
21-15-9
Power Cleans (135/95)
Pull Ups

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CrossFit WOD, November 20, 2021

11.20.21

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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