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Tuesday, Nov. 15 CrossFit Workout of the Day

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jasonrow

Mobility: Exercising external rotation in these shoulder mobs will certainly help warm you up for jerks today.

Warm up
2 rounds:
10 pass thrus
10 PVC overhead lunges
10 jump squats
10 superman pass thrus

2 sets w/ empty bar or light weight:
5 strict press
5 jerk dips
5 push jerks

Strength
Push jerk
Performance: 85%, 2×2 | 90%, 3×1
Fitness: 5×2, across or ascending

Conditioning
Performance/Fitness
Tabata wall balls (20/14)
Tabata ring rows
Tabata box jump overs (24/20)
Tabata push press (75/55)
Tabata double unders

Yes, ring rows. No pull ups! No rest between movements.

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