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CrossFit — November 22, 2019

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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
5 Muscle Cleans
5 Push Press
5 Power Cleans
5 Push Jerks
5 Clean and Jerks (dip efficiency)
Heavy Grace (Time)
For Time (10:00 Cap)
30 Clean and Jerks 155/105
*Rx+ 185/125

*Stimulus/Scale: Weight should be 10% heavier than your last Grace if you went over 4:15. Weight should be 20% heavier than your last grace if you went under 4:15. If no Grace record, about 70% of your max Clean and Jerk.
Metcon
5 Round EMOM
A) 8-16 Alternating Toes to Bar
B) :45 Blank Bar Good Mornings
C) :45 Weighted Forearm Plank

*Stimulus/Scale: Kipping Knee Raises. Choose a Rep count you think you can consistently hit unbroken all 5 rounds.

Cool Down
Foam Roll Back, Lats and Glutes
Low Back Stretch