2017.11.30

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Workout of the Day 11/30/2017 – Thursday

CrossFit

A. Conditioning/Oly
E4MOM 16 (4 Sets):
20/15 Calorie Row
8 Push Presses

B. Met-Con
‘Nancy’
5 Rounds:
400m Run
15 Overhead Squats (95#/65#)

CrossFit Lite

A. Met-Con
2 Rounds:
500m Row
21-15-9:
R Arm KB Overhead Squats (1.5 pd/1 pd)
KB Swings
L Arm KB Overhead Squats

Rest 3 minutes between rounds. Score each round’s time.

CrossFit 101

Skill.
EMOM 14:
0: 15 Wall Balls
1: 10 Ring Rows

Met-Con.
AMRAP 6:
6 Hang Power Cleans
6 Push-Ups