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Saturday November 29th 2014

Main – CrossFit Group WOD

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800M Swedish Ball Run (No Measure)

– in teams of 8 – 10

– A 6# or 10# (dependant on level of athletes) ball will be carried by the first person in line and will be passed back down the line until it reaches the last person

– last person must sprint to the front of the line

– and repeat for 800m

– note keep a slower pace to allow for everyone to be able to complete the sprint to the front

Overhead Squat (10 Minutes to work up to a heavy)

11292014 AMRAP #1 (AMRAP – Rounds and Reps)

With 1 partner working at a time complete AMRAP 8 Minutes:

5 Burpees

5 Front Rack Lunges 95#/ 65# (Scale accordingly)(RX+ OH Lunge)
3 Minute REST

11292014 AMRAP #2 (AMRAP – Rounds and Reps)

AMRAP 14 Minutes: 1 Partner completes entire round, other rests:

AMRAP 15 min

200m Run

10 box jumps

one partner does the whole round (run/box jump) while the other partner rests

score total rounds

11292014 AMRAP #3 (AMRAP – Reps)

AMRAP 5 Minutes:

Max KB swings while partner bear crawls to the middle white line, switch roles when partner returns.

Score is total KB reps

50/35 RX

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