CrossFit Route 7 » Tuesday, November 14, 2017
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Tuesday, November 14, 2017

Congrats to Coach Nicole and her 2nd place finish at the CFSA, CFR7, BCF throwdown!

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DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected]

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

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200m Run x 5; Rest 2:1
Intent is to perform with cosistency

RUSSIAN SWING EMOM
20 sec UB Russian Swings EMOM/40 sec rest x 8 Min, AHAP


Three rounds of:
(Original workout)
10 Deadlifts
30 GHD situps

RX+: 20 GHDSU
RX: 30 AbMat Sit-ups
Score is for weight and time.

Courtesy: CrossFit.com РDecember 14, 2010
https://www.crossfit.com/workout/2010/12/14#/comments

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