WOD – 7th November 2015

Warm up
CrossFit warm up
Skills
Front squats
WOD –1 – EMOTM for 6 minutes
5 Front squats – 115/75lbs
10 Burpees
3 minutes rest
WOD – 2 Bench Mark WOD
Elizabeth
21-15-9 reps of
Power clean
Ring Dips
After bash
3 minutes Plank hold
Stretch
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