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11/20/2019

20
Nov

11/20/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

60s Rope Jumps @ 180bpm

60s Alternating Feet

60s High Knees

Warm-up (No Measure)

10-10-10 Y-T-W’s

12 Squats

12 Ring Rows

6 Dive Bombers

12 Squats

12 Glide Throughs

5-10 Press

5-10 Push Press

Weightlifting

H: Push Press (4 x 7)

F: Push Press (4 x 5 @ 78-88%)

Rx/P: Push Press (4 x 3 @ 83-93%)

Gymnastics

H: Ring Rows (4 x 10)

F: Assisted Pull-ups (4 x 7)

Rx/P: Weighted Pullups (1 RM)

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 min AMRAP/1 min Rest

H – 12 Dumbell Thrusters 20/15

12 Ring Rows

AMRAP Alternating Feet Rope Jumps

F – 12 Kettlebell Thrusters 35/18

12 Assisted Pullups

AMRAP High Knee Rope Jumps

Rx – 12 Kettlebell Thrusters 44/26

12 Pullups

AMRAP High Knee Rope Jumps

P – 14 Kettlebell Thrusters 53/35

14 Chest to Bar Pullups

AMRAP High Knee Rope Jumps