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Tuesday, Nov. 29 CrossFit Workout of the Day

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Warm up
3 rounds:
10 dislocates
10 overhead lunges
10 push ups

2 rounds:
3 strict press
3 push press
3 push jerks

Strength
Push jerk
Performance
Every 90 seconds for 6 rounds
3 touch and go push jerks

Fitness
Every 90 seconds for 6 rounds
3 push jerks (no touch and go)

Conditioning
Performance
3 rounds for max reps:
1 minute overhead squats (75/55)
30 seconds rest
1 minute push ups
30 seconds rest rest
1 minute DB box step ups (24/20)(30#/20#)
30 seconds rest

Fitness
3 rounds for max reps:
1 minute front squats
30 seconds rest
1 minute push ups
30 seconds rest
1 minute step ups
30 seconds rest

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