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Workouts Week of 11/06/2023-11/11/2023

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Monday – 11/6/23
“Backstreet Boys“
Freedom (RX’d)
2 Rounds
100 Double Unders
25 Overhead Squats (95/65)
100 Double Unders
25 Toes to Bar
Time Cap: 16 Minutes

Tuesday – 11/7/23
“Boyz II Men“
Freedom (RX’d)
Every 6:00 ( 5 sets)
15/12 Calorie Row
6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)
12/10 Calorie Row
6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)
9/7 Calorie Row

Wednesday – 11/8/23
“New Kids on the Block“
Freedom (RX’d)
21-15-9*
Calorie Air Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9*
Calorie Air Bike
15-12-9
Hang Power Cleans (155/105)
*Women’s Calories: 16-12-8

Thursday – 11/9/23
“Hanson“
Freedom (RX’d)
4 Rounds
400m Run
40 Air Squats
Time Cap: 18 Minutes

Friday – 11/10/23
“CrossFit Games Open 16.3“
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Saturday – 11/11/23
Coaches Choice

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