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11.19.20

18
Nov

11.19.20

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 sets:

5 chin ups

10 ring rows

5 light weight good mornings

200m row

Deadlift

Weightlifting

15 mins

6×3 reps building to a heavy 3 for the day..

Metcon

Metcon (AMRAP – Reps)

12 min Amrap

2-4-6-8.. and so on

Deadlift

Lateral Burpees cover the Bar

RX+:(225/165)

RX:( 165/105)

BC: weight that is good for good tech. Normal burpees