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NOV.7.28 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

EMOM x9

1- :45 Step-ups

2- :20 Static Hang + Up/downs

3- :45 bike

—Grab BArbells—

Coach CAll:

5 Deadlifts

5 Hang MU Cleans

5 Hang Power Clean

5 POwer cleans

—-

Rope climb/scaling options

Metcon (Weight)

EMOM x 12 MINUTES

Odd – 8 Power Cleans (155/105)|(115/75)

Even – 2 Rope Climbs

-Rest 4:00-

EMOM x 12 MINUTES

Odd – 12/10 Calorie Bike

Even – 12 Burpee Over Bar