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CrossFit — November 30, 2019

2019.11.30 Metcon (AMRAP – Reps) 40:00 AMRAP buy in: 300 wallballs (20/14) 200 KBS (1.5/1 pd) 100 box jump (24/20) max cal row in time remaining perform w/ a partner;

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CrossFit — November 29, 2019

11.29.19 No evening classes tonight! Warm-up Bear Crawl Down and Back 10 Air Squats (shoulder width) 5 Deadlifts 5 Hang Power Cleans 5 Strict Presses 10 Air Squats (feet @

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CrossFit — November 28, 2019

Thanksgiving with the Girls Warm-up 400m Run Together 10 Air Squats 10 Inchworm + Push Up 10 Scap Pull Ups 10 Ring Rows 10 Blank Bar Deadlifts 10 Blank Bar

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CrossFit — November 27, 2019

11.27.19 Reminder: 9am and 10am classes tomorrow! Warm-up 400m Run 10 Air Squats :30 Single Under Practice 10 Lunges :30 1-Leg Jump Rope Practice 10 Wall Facing Squats 1:00 Double

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CrossFit — November 26, 2019

11.26.19 Warm-up Down and Back Bear Crawl Inchworm + Push Up Down Crab Walk Back 10 Scap Pull Ups 10 Beat Swings 10 Ring Rows 10 Jumping Ring Dips 2

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CrossFit — November 25, 2019

11.25.19 Warm-up 10 Air Squats 10 Up + Down Dogs 10 Squat to Stands 10 Scorpions 10 Up Downs 10 Jump Squats 5 Burpees 5 Snatch Grip Deadlifts 5 Snatch

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CrossFit — November 23, 2019

2019.11.23 Metcon (Time) 10 RFT: 3 squat cleans (155/105) 6 T2B 9 DL 12 burpee 40:00 cap rx+ 185/125 scaling options: 115/75 hanging knee raises perform 10 rnds w/partner; split

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CrossFit — November 22, 2019

11.22.19 Warm-up Band Good Mornings Band Deadlifts Banded Monster Walks Broad Jumps down and back 10 Beat Swings 10 Kipping Knee Raises 5 Clean Grip Deadlifts 5 Clean High Pulls

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CrossFit — November 21, 2019

11.21.19 Warm-up :30 Single Unders :30 Running in Place Jump Rope 15 Jumping Double Taps 1:00 Double Under Practice 10 Scap Pull Ups 10 Ring Rows 10 Air Squats 6

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CrossFit — November 20, 2019

11.20.19 Warm-up 3:00 Rounds of Clean/Snatch Mobility :20 Work, :20 Rest Scap Push Ups Plank Up Downs Push Ups Scap Pull Ups Ring Rows with Supination -then- Burgener Warm Up

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