Friday, November 29th - OLY AND SPRINTS


M-1: Split Jerk Emom X 10 Option A: 1 Push Press + 1 Push Jerk + 1 Split Jerk *Start @60% 1RM Push Press and Build Option B: 1 Push Press + 2 Push Jerk *Start @60% 1 RM Push Press Option C: 3 Push Press

M-2: Amrap 12 Option A: 10 burpee 100' Shuttle Run (Down and back) 10 DB Thruster (35/20) 100' Shuttle Run Option B: 10 burpee 100' Shuttle Run 10 DB Thruster (20/10) 100' Shuttle Run Option C: 8 burpee 100' Shuttle Run 8 DB Thruster 100' Shuttle Run

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ashley@crossfitfargo.com
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