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Sunday, Nov. 13 CrossFit Workout of the Day

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alex

Warm up
2 rounds:
500m row
20 burpees
10 strict toes to bar
45 second handstand hold

Skill
15 minutes
Handstand work

Work on wall walks, holds, push ups, handstand walks

Conditioning
Crossfit Lift-off Workout
Performance
15 minute AMRAP
25 pull ups
50 calorie row
100 overhead squats (45/35)
50 box jumps (24/20)
25 pull ups

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