CrossFit Route 7 » Monday, November 19, 2018
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Monday, November 19, 2018

Thanksgiving Schedule:
Wednesday, Nov 21: 7:30 pm WOD Cancelled.
Thursday, Nov 22: Open gym 8:00 am-10:00 am, -9:00 WOD 50 Cap
Friday, Nov 23: Open gym 8:00 am-10:00 am, -9:00 WOD 50 Cap

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Overview of Week:
Monday: Strict Press
Tuesday: Front Squats
Wednesday: Strict Pull-ups
Thursday: Snatch Complex
Friday:Handstand Push-ups
Saturday: Back Squats
Sunday: 30 Minute Amrap

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Strength:
Strict Press
5×2 (ME)
Finish with one set of:
[email protected]% of 2RM

Conditioning:
For time:
50 Double-Unders (Fx: 25 Double Unders)
12 Ring Muscle-ups (Fx: C2B Pull Ups)
75 Double-Unders (Fx: 50 Double Unders)
8 Ring Muscle-ups, (Fx: C2B Pull Ups)
100 Double-Unders (Fx: 75 Double Unders)
6 Ring Muscle-ups , (Fx: C2B Pull Ups)

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