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CrossFit — November 29, 2021

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2021.11.29

Warm-up
:30 row
10 air squats
10 kip swings
10 good modnings
Metcon
5x 3:00
50′ sled push (sled only, sprint)
10-20 alt. pistols*
*do however many still gives you :30-:45 rest before next interval
Metcon (AMRAP – Reps)
14:00 AMRAP
60 cal row
50 hanging knee raises
40 wallballs (20/14)
30 cleans (95/65)
20 burpee pull ups

Masters 60+ 14/10 wallball, 55/35 cleans, and burpee ring rows
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups