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11/20/2019

20
Nov

11/20/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

30s Banded Lat Stretch/Side

10 Beat Swings

8 Lateral High Box Step-Ups/Leg

1 Length Waiter Walk/Arm

Metcon

Metcon (3 Rounds for reps)

8 Minute AMRAP:

5 Strict Pull Ups Or 5 Ring Rows

10 Alt. Hang Dumbbell Clean and Jerk 50/35

R: 2:00

8 Minute AMRAP:

10 T2B Or 15 Ab-Mat Sit Ups

10 Alt. Hang Dumbbell Snatch 50/35

R: 2:00

4 Minute AMRAP:

Max Burpee Box Jump-Overs 24/20