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© 2016 by CrossFit SPOT

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11/10/18 "Silver Bells"

November 9, 2018

WARM UP Coach Lead 00:00-10:00

 

STABILIZER 10:00-20:00

3x:35/:10

MB Plank Knee Tucks

Russian Twist

 

STRENGTH 20:00-35:00

EMOM12

6/6 Weighted SL Squats to Box (Max Weight)

15 Banded Tricep Kickbacks

8/8 DB Hang Clean and Press

 

METCON 35:00-55:00

AMRAP16

20 American Kettlebell Swings (RX 24/16)

20 Reverse Goblet Lunges (RX 24/16)

20 Burpees

 

COOL DOWN

Low Back

Hip Flexors

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