Saturday 11.17.18

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CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 1 of 2 week 1 of 5

Competitor/Fitness
In Teams of 3*
100 Box Jumps
100 Ring Dips
100 KB Swings (70/53/Medium)
100 Push-ups
100 KB Sumo-deadlift High-pull
200 Air Squats

Rules:
EMOTM everypone stops what they are doing and performs 4 Burpees
Only one teammember works at a time
As soon as ONE team finishes all the reps for an exercise, they yell "Done." Every team then moves on to the next exercise regardless of what rep they were on.

CrossFit Strength (open gym)

Decline Bench Press
1x5(55%)
1x5(65%)
2x5(75%)
1x5(80%)

2 x Super Sets
a. 8 DB Chest Flys
b. 8 DB Bent-over Rows

3 x Super Sets
a. 8 DB Bench Press
b. Hard Set Strict Pull-ups
c. Hard Set Narrow Push-ups
d. 8 DB Reverse Flys