Monday November 14

November 13th, 2016
by:

Strength / Skillwork

Front Squat
5151 Tempo, sets of 3 @
35/45/55/65%
Regular pace, sets of 10 @
75/80%

CrossFit WOD

CrossFit Open 11.2

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20″)

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (145lbs / 65kg)
12 Push-ups
15 Box jumps (20″)

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (90lbs / 40kg)
12 Push-ups
15 Box jumps (20″)

Elements WOD

18:00 AMRAP
15 Cal Row
12 KB Deadlift, 70/55#
9 Push-ups
6 Box Jumps, 24/20″

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