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CrossFit WOD, November 29, 2021

11.29.2021

Warm-up
8 Min Clock

8/6 Cal Row
6 KB Single Leg RDL (l)
6 KB Single Leg RDL (r)
8 KB Goblet Squat
8 Hip Bridge
8 Hollow Rock

Pause Back Squat (8×4)
Pause Back Squat

@50-75% 1RM
2 Second pause at parallel each rep.
Metcon (Time)
15-12-9-6-3

Deadlift
Cal AB
Burpee Pull-ups

Rx: 225/135

WODS
Posted on November 28, 2021

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CrossFit WOD, November 30, 2021
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