CrossFit WOD, November 9, 2018

11.09.18

Metcon (AMRAP – Reps)
3 rounds
1 min ball slams
1 min rest
1 min med ball situps
1 min rest
1 min Renegade Row 35/25
1 min rest
1 min weighted alternating lunges (weight at sides)
1 min rest

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CrossFit WOD, November 8, 2018

11.08.18

Snatch (12 min EMOM)
1 rep each minute / build weight each minute and successfully completed rep
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
2 hang squat snatch (95/65)
2 burpees
4 hss
4 burpees
and so on

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CrossFit WOD, November 7, 2018

11.07.18

Metcon (Time)
50 Box Step Overs
40 Hollow Rocks
30 Swings (55/35)
20 Toes to Bar
10 TGU (55/35)
20 Toes to Bar
30 Swings
40 Hollow Rocks
50 Box Step Overs

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