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Sunday, November 18th: CrossFit with Foust

17
Nov

Sunday, November 18th: CrossFit with Foust

Alpine CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Row 300m

Max squat wall jump 5 per side

Spider-Man stretch down

Leg swings back

300m row

Side walk down

Hamstring walk back

Jumping lunges

300 m row

Metcon (Time)

21-15-9

Front squats (135/95)

Box jumps (30/24)

Metcon (Calories)

Burn out after wod 3 rounds for calories

45 second row 15 seconds rest

30 second row 30 seconds rest

15 second row 45 seconds rest

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