CFRE WOD 11/25/14

Nov 24th, 2014

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Category: WOD

CFRE WOD 11/25/14


Main – CrossFit

The Rocky (No Measure)

250 Singles… Jump Rope

100 Jumping Jacks

50 Mountain Climbers… 1R + 1L= 1

1 minute Hussle & Down Ups

1 minute Shadow Box

Shoulder Press (10@55, 8@60, 2×3@70, 2×3@80)

Metcon 11/25/14 (Time)

For Time: 10-20-30-20-10 of KBS (53, 35) with 10 Alternating KB Clean and Press (53, 35)(5R & 5L) & 10 Alternating KB Bent Over Row (53, 35)(5R & 5L) between each set of KBS. EMOM… 2 Burpees!

Tabata 11/25/14 (8 Rounds for reps)

Tabata Wall Ball Shots without the Squat! (20, 14)

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