CrossFit WOD, November 30, 2018

11.30.18

Metcon (AMRAP – Reps)
3 rounds
2 min max Cal Row
rest 2 min
2 min max weighted box step ups 45/25
rest 2 min
2 min max Hollow Rocks
rest 2 min

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CrossFit WOD, November 29, 2018

11.29.18

Metcon (Time)
40 Power Snatch (75/50)
20 Burpees
30 Power Snatch (95/65)
15 Burpees
20 Power Snatch (135/85)
10 Burpees
10 Power Snatch (155/105)
5 Burpees

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CrossFit WOD, November 28, 2018

11.28.18

Metcon (Weight)
16 Min EOMOM
Complete 5 hang squat cleans with the following weight increases
Rds 1 & 2 @ 50%
Rds 3 & 4 @ 65%
Rds 5 & 6 @ 80%
Rds 7 & 8 @ 100% of Goal Weight
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
1 50m suicide + 5 squats
2 suicides + 10 squats
3 suicides + 15 squats
4 suicides+20 squats
and so on…

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