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Wednesday 11/22/2017

21
Nov

Wednesday 11/22/2017

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

25/10lb Plate Warmup (No Measure)

*Coach Lead

2rds, 1 minute rest between

15 Seconds Each

Forward raises

Circles out front to Right

Circles out front to Left

Halos to Right

Halos to Left

Overhead Press

Behind the head tricep press

Weightlifting

Snatch Balance (Build to a heavy 3-rep for the day)

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Cool down

Mobility (No Measure)

If any extra time left, work on mobilizing one area
Try to focus on hips or ankles

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