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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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Warm-up

400 M run or 500 M Row

Inch worm

Samson

PVC 10 each:

Pass thru

Good Mornings

Shoulder Press

Back Squat

Round the world

EMOM

3 Min EMOM w/Bar

Snatch Pull

Hang Power Snatch

Hang Squat Snatch

Full Snatch

Snatch (Weight)

4x6 65%

Metcon (Time)

4 Rounds

8 pull Ups (rx+ C2B)

100 M Run

16 Alternating DB Snatch 30/20 (rx+ 50/35)

12 Min Cap

Bonus Abs

50 Sit Ups

50 Heel Taps

Cooldown

Band On Rig - shoulder

Lacrosse Triceps, shoulders & Lats

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