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Friday, November 2nd: CrossFit

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Nov

Friday, November 2nd: CrossFit

Alpine CrossFit – CrossFit

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Battle Series kicks off today! Listen ya’ll, this cause is super close to our heart, so please register. #DevitoStrong

Announcements

Hey 6:30amers! Thanks for doing this WOD with the crew on Wednesday, today you’ll revisit the Endurance WOD

Warm-up

Warm-up (No Measure)

General Warm-Up:Coaches Choice of Game

Part 2: 3 Rounds

Pause Jumping Air Squat (2s Pause in Bottom) x 8

Elephant Walk x 50′

Double KB Waiter Carry x 50′

2018 Battle Series WOD 1: (Time)

2 Rounds for Time:

-9 Box Jump Overs (24/20)

-18 Power Snatches (95/65)

-9 Box Jump Overs

-18 OHS

-9 Box Jump Overs

-18 Thrusters
PoP:

1- Box Jump Overs are designed to jump your Heart Rate. How can you make sure that doesn’t happen right away? Pace! 2- Barbell Weight is lighter than “Grace” or “Isabel” so this should be a faster moving barbell.

3- 1st Round Sets the pace while 2nd round is empty the tanks. Question is, how much will you have left in that tank?

Cool Down

2-3:00 AB/Jog (Bring the HR Down)

-Foam Roll Calves & Quads

-Barbell Roll Out of Traps

-Banded Front Rack x 60s ea. Arm

-Paleo Chair x 2:00

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