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Wednesday, November 20th Crossfit Workout of the Day

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Warm Up

2 rounds:
1:00 row or bike
5 pass thrus + 5 around the worlds
10 walking Spidermans
10 scap pull ups
5 PVC Sotts press

Strength

Overhead squat
5-5-3-3-3

Level 1: Increase from last week, but remain light and work on technique and depth.

Level 2 & 3: Increase weight and end heavier than last week.

Level 1: OHS less than ½ bodyweight
Level 2: OHS ½ to ¾ bodyweight
Level 3: OHS ¾ to greater than bodyweight

Conditioning

15 minute AMRAP
35/25 calorie row
30 single-arm DB clean & jerk (50/35)
20 single-arm DB overhead squats (50/35)