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November Challenge – Day 5

Day 5: 30 Burpees

Image result for Crossfit Burpees"

By Lori|2019-10-30T19:23:04-07:00November 5th, 2019|Uncategorized|0 Comments

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2411 Old Crow Canyon Rd, Ste N

San Ramon, California

What is CrossFit & Getting Started

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CrossFit - Thu, Nov 21

Hoodie & Crewneck Preorder now through 12/2
Try on the samples to check your size.
$70 + tax - form on Bulletin board & was emailed 11/12The Giving Tree is up! We have 4 local families we are adopting this year. Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. We will have a community gift wrapping party on Thursday 12/12 - light refreshments will be served. Stay tuned for details!The week of Thanksgiving, there are NO Youth CrossFit classes. Enjoy your holiday break!Lori Bates & her family will be hosting a Thanksgiving Feast for 200+ homeless on Wednesday, November 27th, 2024.
She is asking your help in donating PIES, any kind, to be picked up by her at CFSR on Wednesday 11/27 by 9am !

Warm-up

4 Rounds

ROWLING

3 Double Under Penalty

2x

Death March - 25 ft

12 KB Swings

8 Goblet Squat

EMOM

5 Deadlift

3 Front Squat

add weight each round

Deadlift (3@70%, 3@80%, max @ 90%)

Metcon (AMRAP - Rounds and Reps)

8 Min Amrap

3 Front Squat 115/75 (rx+ 155/115)

20 Double Unders

Cooldown

Kneeling Hamstring

Pigeon

Up/Down Dog

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