November 2019

A) “Marston” AMRAP in 20 minutes: 1 Deadlift (183/127.5kg) 10 Toes-to-Bar 15 Bar-facing Burpees   or   B) AMRAP in 20 minutes:   40 KB Swings (24/16kg) (^32/24kg) 30 Box Jumpovers (24/20") (^30/24”) 20 Wall Balls (9/6kg) (^ to 11/10’) 10 Burpee Pull-Ups (^Burpee Bar Muscle-Ups) ...

CrossFit Kids 5pm (no adult class on at this time)   WOD 4 Harper   Cash In: 1 minute OH Walking Lunge (20/10kg) 1 minute Bear Crawl   Then AMRAP in 16 minutes: 13 Clapping Pushups 13 Push Presses (50/30kg) 13 Front Squats (50/30kg) 13 KB Snatches (24/16kg) 13 SDHP (50/30kg)   Cash out: 1 minute OH Walking Lunge (20/10kg) 1 minute...


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