CrossFit WOD, November 10, 2022

CrossFit – Thu, Nov 10

Metcon (Time)
<p>Cardio Finisher</p><p>800m Run</p><p>rest 1 min</p><p>400m Run</p><p>rest 30 sec</p><p>200m Run</p><p>rest 15 sec</p><p>200m Run</p><p>(Total 1 mile = Score will be total time minus rest time of 1:45)</p><p> </p>
DB Bench Press (Weight)
<p>5 sets x 10 reps&nbsp;@ 55/35 (70-75/55 RX+)</p><p>complete 10 decline push ups after each set</p><p> </p>

<p>For decline push up place feet up on box and hands on ground</p>

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CrossFit WOD, November 9, 2022

CrossFit – Wed, Nov 9

Metcon (Time)
<p>200m Farmers Carry (55/35)</p><p>100 Russian Twists</p><p>80 toes to DB</p><p>60 box step overs</p><p>40 DB Push Jerks</p><p>20 DB Box Step Ups&nbsp;</p><p>10 TGU</p><p>(35 min Cap)</p><p> </p>

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CrossFit WOD, November 7, 2022

11.07.22

Metcon (Time)
4 rounds
20 Sit Ups
10 pull ups
10 deadlifts (185/115)
5 hang cleans (185/115)
10 deadlifts
10 pull ups
20 sit ups
rest 2min

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