CrossFit SPOT  33 West End Avenue NY, NY 10023 (212)757-9507  info@cfspotnyc.com 

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11/21 I'm so fresh, so clean

November 20, 2018

W/U: 00:00-10:00

 

 

 

Stabilizer 10:00- 20:00

EMOM 5

10 sec Hollow Hold

1 Tuck Ups + 1 V-Up+ 1 Straddle Up

10 sec Hollow Hold

 

 

 

Strength 20:00-35:00

AMRAP 8 ** SCORE THIS**

10 MB OH Squats

10 Db Plank Pull Throughs (30/20)

15 MB Cleans (20/14)

 

 

 

Conditioning 35:00-55:00

EMOM 16

8/10 Cal AB

8 Cluster Wall Balls (20/14)

16 KB Swings (24/16)

10 Burpees

 

 

Cool Down 55:00-60:00

1:00 pigeon each side

 

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