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WED 11.14.18

Snitchity Snatch, don’t hold back!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Mobility Night- Michael
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
61% of 1RM Front Squat (For Both Lifts)

B. Amanda [12min cap]
9-7-5
Muscle Ups
Squat Snatch (135/95)

Post weight used for squats and time to complete WOD. Ex 175#, 8:13 Rx

And coming tomorrow…

A. Turkish Get Ups
4-4-4-4
(4 reps each arm)

B. AMRAP 8
6 Toes to Bar
8 Russian Kettlebell Swings (4/4) (70/53)

Post weight used for Turkish Get Ups and rounds+reps completed during AMRAP. Ex: 35#, 8+3 Rx

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