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11.16.18

15
Nov

11.16.18

Announcements

Nov Gym Schedule:
11/22- Thanksgiving Day we are closed but there is a Turkey 5k in Cleveland for those wanting to get some training in.

11/23- Black Friday we will be closed.

11/24- We will have class as normal.

11/25- Sunday Funday at 11 am.

CrossFit Live Loud – CrossFit

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Warm-up

3 Rounds

10 DB push press

6 tuck -ups

200m run

Weightlifting

8 sets every :90

2 TNG Power Snatches + 2 OHS (50%) of your snatch

Bootcamp:

PVC hang power snatch and pvc ohs

Metcon

Metcon (Time)

2 RFT:

1000m row

25 KB swings

25 Front Squats

Rx+: KB (70/53), FS (95/65)

RX: KB (53/35). FS (75/55)

Finisher:

100 ab mat situps