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Friday, November 22nd Crossfit Workout of the Day

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Warm Up

2 rounds:
1:00 single unders
:30 plank hold
:30 band pull aparts
:30 kang squats
:30 box shoulder stretch
:30 banded presses

Strength

5 sets
Deadlift
Push press

Set 1: 5 reps @ 80%
Set 2: 4 reps @ 85%
Set 3: 3 reps @ 90%
Set 4: 2 reps @ 95%
Set 5: 1 rep @ 100%

% based on 3RM from last week

Conditioning

3 rounds for time
12 C2B pull ups
9 ring dips
6 hang power cleans

*Weight increases each round.

Men RX: 135#/165#/185#
Women RX: 95#/110#/125#