CFNT Day 093 - 11-21-16

CROSSFIT - Monday, November 21, 2016                      

* WARM UP                                      

2 min Jump Rope
3 Inch Worm
10 Push up
SMW
Pig..
Dislocates
10 OHS w/PVC                                   

* STRENGTH                                

Over-Head Squat

5-3-3-1-1-1
(12 minutes)                                                  

Back Squat

3-1-1-1
(8 min)                                       

* MET-CON                                      

12-10-8
Thruster 95/65
Burpee over Bar

========================================================

Foundations, Day 7 - Monday, November 21, 2016                      

* WARM UP                                      

2 min Jump rope
20 Plate Halo's
10 OHS  w/PVC
1 lap bear crawl                                       

* SKILL/STRENGTH                                     

Barbell Clean 4x5 ( Build to AHATA )
(20 minutes)                                                  

Kip Swing/K2E/T2B 4x5                                      

* AMRAP                                     

7 min of:
10 Wall Shot 20/14
50m Farmers Carry @ 25-50% BW

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