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CrossFit WOD, November 19, 2018

CrossFit WOD, November 19, 2018

181119

Warm-up
PVC Trunk Rotations
PVC Jefferson Curls
Bear Crawls
Spider Man Crawls

Row Warm Up
150 No Arms
150 No Legs
350 @ 2k pace
350 @ 1k Pace

Metcon (Weight)
3 x 34 Total
Walking Lunge w/ KB
*if you use two KBs just record total weight
**increase weight each round
Metcon (AMRAP – Reps)
5 Rounds
2 Minute AMRAP of:
15-cal. row
Max toes-to-bars
Rest 2 minutes
*record total reps