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CrossFit — November 28, 2019

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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 Front Squats
10 Blank Bar Push Presses
5 Blank Bar Squat Clean Thrusters
5 Blank Bar Overhead Squats
Nancy’s House (Time)
For Time (10:00 Cap)
800m Run
60 Overhead Squats 95/65

2:00 rest between workouts
Frannie’s House (Time)
For Time (10:00 Cap)
45 Thrusters 95/65
45 Pull Ups
90 Double Unders
90 Sit Ups

2:00 rest between workouts
Elizabeth’s House (Time)
For Time (10:00 Cap)
45 Squat Cleans 135/95
45 Ring Dips

2:00 rest between workouts

Cool Down
Foam Roll Lats, Quads and Calves
Lacrosse Ball Smash Delts and Pecs