CrossFit – Mon, Nov 11 Suggested Warm-Up Warm-Up AMRAP x 7 MINUTES 5 Bootstrappers 10 Calf Raises 5/5 Single Leg Box Step-Ups* *Switch to regular Box Step-Ups after 3:00. Hero Workout – All CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a
CrossFit – Sun, Nov 10 SUNDAY FUNDAY (Time) 3 RFT 800M RUN 50 Air Squats
CrossFit – Sat, Nov 9 #STRONGLIKEROMAN Community WOD November 9th! Strong Like Roman (AMRAP – Rounds and Reps) 23:00 AMRAP 2 Rope Climbs 23 Romanian Deadlifts 23 Calorie Row
CrossFit – Fri, Nov 8 #STRONGLIKEROMAN Community WOD November 9th! Suggested Warm-Up Metcon 2 ROUNDS (GENERAL WARM-UP)* 10 Alt. Samson Lunges 5 Slow Yoga Push-Ups 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip
CrossFit – Thu, Nov 7 #STRONGLIKEROMAN Community WOD November 9th! Suggested Warm-Up Warm-Up 1 ROUND 15 Toe Touch Jumping Jacks 8 Alt. Samson Lunges 15 Hollow Rocks 15 Arch Rocks :45 Dead hang Into… 1 ROUND 10 Up-Downs 10 Body Weight Lunges 5 Hang Muscle Cleans 10 Elbow Punches 10 Tuck-Ups 12 Scap Pull-Ups into…
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