Monday, November 4 WOD

Skill Review: Spend 1o minutes on…

  • Forward Rolls

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

WOD: “Jackie” for time…

  • 1000m Row
  • 50 Thrusters, 45/30lb bar
  • 30 Pull-Ups

*12 minute hard stop

Cash-Out: 30 GHD Sit-Ups, NOT for time

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CrossFit Journal

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CFA Coach Fun Facts

Turn-Offs: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

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