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11.20.19- Wednesday

By November 20, 2019WOD

Today’s CrossFit Workout

Strength

  • EMOM10: Clean Pull + Power Clean (Build)

Conditioning

  • For Time:
    • 21 Calorie Assault Bike
    • 15 Power Cleans (115/75#) (CRX 155/105#)
    • 9 Burpees over the Bar
    • 15 Thrusters
    • 21 Calorie Assault Bike

Today’s SWEAT Workout

Strength

  • EMOM8
    • Odd: 3 Deadlifts
    • Even: 10 Push Ups

Functional Bodybuilding

  • 4x for QUALITY and AHAP
    • 6R/6L DB Front Rack Step Up
    • 1:00 Front Rack Sandbag Hold
    • 6 Sandbag Squats
    • 1:00 Plank

 

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