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Friday November 23rd

22
Nov

Friday November 23rd

PVC Work at Boulder CrossFit

Friday’s Schedule:

8:30am – 10:30am Open Gym

9:00am: Optional Hero WOD

“Hero Montage”

bike .51 miles

2 rounds of “The Seven”

2 rounds of “Cindy”

bike .51 miles

2 rounds of “White”

2 rounds of “Cindy”

bike .51 miles

2 rounds of “DT”

2 rounds of “Cindy”

bike .51 miles

The Seven =

  • 7 Handstand Push-Ups
  • 7 Thrusters
  • 7 Knees-to-Elbows
  • 7 Deadlifts
  • 7 Burpees
  • 7 Kettlebell Swings 70/53/35#
  • 7 Pull-Ups

White =

  • 3 Rope Climbs
  • 10 Toes-to-Bars
  • 21 Overhead Walking Lunges (45/35 lb plate)
  • 400 meter Run

DT =

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks

Cindy =

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

*ALL BARBELL WEIGHTS CONFORMED TO: 135/95/65#. 

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