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CrossFit WOD, November 21, 2017

by Sean Osborne | Nov 21, 2017 | WOD

171121 (competition)

Warm-up
Warm-up
coach led

Metcon
Metcon
EMOM 12
odd: 3 push press (70-80%)
even: 5 strict chin-up
Push Press (6×3)
Chin-Ups

Strength
Banded Press Down (3×20)

Metcon
500m Row
Max Effort 500m Row

rest until recovered
400m Run
Max Effort 400m Run

Mobility and Recovery

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