11 Nov WOD- Saturday, Nov 12

8:30 am Lite N Tite
Strength:

DB/KB Bent over row
4 x 8-10

WOD:

4 rds
5 Burpees
10 C2B
20 Walking Lunges
30 Russian KBS
400 m run

9:30 and 10:30am Regular CrossFit Class
WOD:

30 min Running clock
1 min on/ 1 min off
*Share a bar w/ a partner- one person works while the other rests

A) 5 rds
5 Squat cleans
T2B for reps

Lv1: 95/65
Lv2: 135/95
Lv3: 165/115

1 min rest

B) 5 rds
5 Jerks
Burpees for reps

Lv1: 95/65
Lv2: 135/95
Lv3: 165/115

1 min rest

C) 5 rds
Thrusters for reps

Lv1: 65/45
Lv2: 75/55
Lv3: 95/65

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