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FRIDAY CrossFit WOD 11.25.16

24
Nov

FRIDAY CrossFit WOD 11.25.16

WARM UP
400 M Run
30 Push Ups
30 Air Squats
30 Sit Ups

WOD
3 Min Cal Row
2 Min Single Arm Snatch 50/30# (Alternating)
3 Min  Burpee
2 Min  Deadlift 135/95#
3 Min Wall Ball 20/14#
:30 Rest between Movements

Rest
Then

Chipper Race
For Time
250 M Row
10 Single Arm Snatches 50/30# (Alternating)
10 Burpees
15 Deadlift 135/95#
15 Wall Ball 20/14#

*We will scale weights as needed
*We will start in heats and have a race to the finish!!

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