CrossFit WOD, November 29, 2019

29 November 19
6:30
9:00
Noon
Classses only!
Normal schedule on Saturday

Warm-up
Warm-up
3 Rounds For Quality Of

8 Med Ball Cleans

8 Push Ups

8 Calorie Assault Bike

Weightlifting
Power Clean + Hang Power Clean (5x1 @ 70% Across Of 1RM Full Clean)

Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

Cool Down
Immediately After WOD

4 Minutes Easy Spin On Assault Bike

Competitors Program
Metcon (Time)
"Elizabeth"

30 Power Cleans 185/125#

20 Ring Muscle Ups

*partition reps any way you like

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