CrossFit WOD, November 25, 2019

25 NOVEMBER 19
REMINDER: Holiday Schedule this week. Normal classes Monday, Tuesday. Wednesday. No classes Thursday. FRIDAY CLASSES ONLY AT 6:30 am, 9:00 am and Noon. Normal schedule Saturday

Warm-up
Warm-up
Warm Up: 3 Minutes Of Rowing

1:00 Easy-1:00 Hard-1:00 Easy

-Then 3 Rounds For Quality Of:

8 Barbell (empty) Strict Press

6 Lunges

4 Strict Pull Ups

Weightlifting
Front Rack Lunge (Reverse lunges 3 x 6 (3 each leg))

Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Cool Down
Pattern Reset

2x6 Air Squats

2x6 Close Grip Swings

Competitors Program
Metcon (Time)
WOD Change: "Jackie" (9:00 cap)

1,000m Row

30 Thrusters 95/65#

10 Bar Muscle Ups

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