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11.26.18

25
Nov

11.26.18

Announcements

Due to Coach Christian attending Lee U Soccer team to Nationals this week we will not be having lifitng class this week. We will start 4 times a week the frist full week of December!

CrossFit Live Loud – CrossFit

View Public Whiteboard

Warm-up

3 rounds

1:00 bike

5 air squats @2111 tempo

10 banded monster walks (L & R)

15 scap push-ups

20 banded pull apart

Weightlifting

(5 mins review and teach push press with PVC Pipe)

(8 mins)

3-3-3-3-3 Build to heavy 3 for the day

Push Press

Metcon

Metcon (Time)

FT:

27-21-15

Slam balls

21-15-9

Cal bike or row

15-12-9

Pull-ups

Rx: 20/14 slam ball

scaled: 10 slam ball and jumping pull-ups