CFRE WOD 11/20/14

Nov 19th, 2014

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Category: WOD

CFRE WOD 11/20/14


Main – CrossFit

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

Bench Press (2×5@65, 2×5@75, 1×5@80)

Metcon 11/20/14 (Time)

For Time: 21-18-15-12-9 reps of Burpees with 50′ Walking Lunges with a Barbell overhead (45, 35) between each set of burpees.

Tabata 11/20/14 (8 Rounds for reps)

Tabata Barbell Bicep Curls! (45, 35)

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