November 28, 2019

By Alpha Athletics Crossfit 412 | November 27, 2019

Happy Thanksgiving! There is only one WOD today at 9AM Team WOD: 3 people, 150 reps of each movementWall Balls Box JumpsKBS – AmericanBall SlamsT2BSitups *75 Double Unders to unlock each movement*

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November 19, 2019

By Alpha Athletics Crossfit 412 | November 18, 2019

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (6:00 time cap) 5 Downward Dog 10 90/90 Banded Y’s 5 Snatch Grip Behind Head Push Press -THEN- 3×5 Barbell Hang Squat Snatch (build) Strength: SnatchLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD:5rds 5 Snatch @ 75% 5/5 Rot. Ball Slams 15 KBS – Russian (AHAP) Rest :60…

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