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12/2/19


Congratulations November Committed Club!!! Let's keep this rolling through the holidays!

Kerry Slotter- 19

Mike D'Mello- 18

Marissa Pritchard- 17

Wendy Shegda- 14

Amy Bonenberger- 13

Ashley Bard- 12

Mike Myers- 12

Crossfit

Mobility:

Turkish Sit ups-3x6 (30/20) per arm

Prayer Stretch- 3x10 sec

Wrist circles- 3x10 sec

Metcon:

13 min AMRAP

5 DB/KB Push Jerks (50s/35s)

7 Box Jumps (30/24)

Skill:

Double Unders- In 4 attempts, set a max for reps in 30 seconds

Rest as needed between rounds.

Crossfit Light

1.

13 min AMRAP

10 DB Hang Clean and Jerk (50s/35s)

7 Box Step Overs (24/20)

2.

50-40-30-20-10

Plank (sec)

1:1 Rest


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