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Home CrossFit

WOD: Saturday 241109

November 9, 2024
in CrossFit
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WOD: Saturday 241109


Have an excellent weekend!

• Teaching Notes

Not everybody needs to do Chad, however if you wish to give it a go I’ll hold it in BTWB. In any other case we will likely be doing the choice exercise.

metcon: “Zeke” – Different WOD

4 rounds for time of:

60 Double Unders

20 Single Dumbbell Field Step Overs, 50/35 lbs, 20 in

15 GHD Sit-ups

3 Wall Walks

Full in groups of three, waterfall.

Time Area: 15:00-20:00

Time Cap: 25:00

equipment:

3 rounds for high quality of:

Copenhagen Plank, L 15 secs/R 15 secs

Aspect Plank, L 30 secs/R 30 secs

Weighted Plank, decide load, 45 secs



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