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Jesse Workout of the Day

Announcements:
Dec. 2nd: CF Lift-Off
Dec. 9th: 12 Wod’s of Christmas!
Dec 15th: CFRV Christmas Party!

Rachelle Grider at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


8 min AMRAP:
200m Run
5 Muscle-Clean
5 Front Squat
5 Good Morning
5 Behind The Neck Push Press


1 Round: Side-Butt
Foundation Sequence

Skill: Clean Technique

Workout of the Day for Wednesday, November 29th, 2017:
5 min EMOM:
Tall Clean + High Hang

5 min EMOM:
High Hang Clean + Hang Clean

5 min EMOM:
Clean + Hang Clean

5 min EMOM:
Clean

*1 Min Rest Between Rounds. Build each set.

“After Party”
1/2 Tabata each:
Weighted Abmat Sit-Up
Hollow Rocks
Arch Rocks
Side-Plank Reach through (each side)
V-Up

Sweat Sessions Workout for Wednesday, November 29th, 2017:
Skill: MedBall Clean & SandBag Clean

20 min AMRAP:
400M Run
20 KB Swing
10 Medball, or SandBag Cleans