Monday, 9 November WOD

Announcements

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CrossFit Low Oxygen – Group WOD

Question of the Day

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Warm-up

(No Measure)

3 Min Shoulder Mobility

2 Sets:

20 DU

10 Steps Walking Lunge w/ PVC OH

5 Knees to Elbows

5 Empty Bar Hang Clean

5 Empty Bar Jerk

Strength/ Agility

Metcon (Weight)

4 Sets:

5 L seated DB Press

rest 30 sec

5 Candlestick Rolls

rest 30 Sec

Metcon

Metcon (Time)

3 RFT:

9 Clean and Jerk 135/95

12 Lunges w/ DB hang 55/35 each hand

15 Knees to Elbows

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