CrossFit WOD, November 25, 2019

11.25.19

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)
Bar Over Burpees

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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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