Crossfit 11.30.18

Crossfit 11.29.18
November 28, 2018
Sloshed
November 30, 2018

CrossFit Hideaway – CrossFit

QOD: If you were to make an app, what would it be about?

A: Deadlift (7×3 @75%)

Deadlift

7×3 @75% of 3rm

000,200,400,600,800,1000,1200

B: Metcon (Time)

Orange/Blue/Black

For Time

50 Russian KB Swings 35/53

50 Box Jumps 20/24

50 STOH 65/95
12 min cap

Active Life-Performance Care

15 Minutes for quality

Push Up Plank Hold on Rings: 3-5 breaths

1 Arm Overhead Hold: 3-5 breaths each arm

Romanian Deadlift: x 8 with 3-5 breath hold at bottom position, start light and keep bar pressed in to your body

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