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WOD

HYROX – Thu, Nov 7

SoLa CrossFit – HYROX Hyrox Metcon (Time) Tabata C2 Bike 1500m Row 50m Farmer carry (heavy) Rest 2 Tabata Row 3000m C2 Bike 50m Farmer

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CrossFit WOD, November 7, 2024

CrossFit – Thu, Nov 7 Warm-up Warm Up 1. Movement Prep/Activation 3:00 Row (build in pace)-into-7:00 AMRAP5 Up Downs5 Inchworms5 Roll and Reach25ft Walking Lunge

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CrossFit WOD, November 6, 2024

CrossFit – Wed, Nov 6 Warm-up Warm Up 1. Movement Prep/Activation 2 sets:25ft Lizard Crawl10 Dynamic Air Squats-into-8:00 AMRAP4 Burpee Box Step Ups10 Deadbugs3 Back

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HYROX – Tue, Nov 5

SoLa CrossFit – HYROX Hyrox Metcon (Time) For Time: 1200m Run 100 Walking Lunges (load Optional) 30 Burpee Broad Jumps 100 Air Squats 1200m Run

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HYROX – Tue, Nov 5

SoLa CrossFit – HYROX Hyrox Metcon (Time) For Time: 1200m Run 100 Walking Lunges (load Optional) 30 Burpee Broad Jumps 100 Air Squats 1200m Run

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CrossFit WOD, November 5, 2024

CrossFit – Tue, Nov 5 Warm-up Warm-up 1. Movement Prep/ActivationBurgener Warm Up Clean + Skill Transfer (15:00)* 10 minutes with a PVC or Empty Barbell

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Weightlifting – Mon, Nov 4

SoLa CrossFit – Weightlifting Skill Squat Therapy (Checkmark) -Coach Led Reps Weightlifting 1: Overhead Squat (4×3 ) Not about load here, looking to re-enforce and

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CrossFit WOD, November 4, 2024

CrossFit – Mon, Nov 4 Warm-up Warm Up 1. Movement Prep/Activation 10:00 AMRAP30-second Bike10 Ring Rows10 Beat Swings5 Down Dog/Up Dog Transitions5 Single Dumbbell Deadlifts

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CrossFit WOD, November 3, 2024

CrossFit – Sun, Nov 3 Workout Option 1 I Want Candy (AMRAP – Rounds and Reps) Freedom (RX’d)AMRAP 20:0020 Lateral Box Step Ups (20)15 Ring

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