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Friday, November 29, 2019

29
Nov

Friday, November 29, 2019

CrossFit Surge – CROSSFIT

Essentials

Metcon (Time)

For Time

“Angie’s House”

15 Pull Ups/Supine Row

15 Push Ups

15 Sit Ups

15 Squats

Into

“Helen’s House”

400m Run

15 Kb Swings

9 Pull Ups/Supine Row

Into

“Fran’s House”

12 Thrusters

12 Pull Ups/Supine Row

Into

“Nancy’s House”

400m Run

15 Overhead Squats

Into

“Grace’s House”

15 Clean & Jerk

Into

“Kelly’s House”

400m Run

20 Box Jumps/Step Ups

20 Wall Ball

Performance/Competition

Metcon (Time)

For Time

“Angie’s House”

25 Pull Ups

25 Push Ups

25 Sit Ups

25 Squats

Into

“Helen’s House”

400m Run

21 Kb Swings

12 Pull Ups

Into

“Fran’s House”

15 Thrusters 95/65

15 Pull Ups

Into

“Nancy’s House”

400m Run

15 Overhead Squats 95/65

Into

“Grace’s House”

15 Clean & Jerk 135/95

Into

“Kelly’s House”

400m Run

30 Box Jumps 24/20

30 Wall Ball 20/14

Strength

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