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November 12, 2018


**REMINDER: This will be the first day of class operation next door! :)

Strength: Shoulder press--10RM

In observance of Veteran's Day...

(*This will be both the CrossFit AND HIIT workout for the day)

"22""

With a partner...

AMRAP 22

22 Calorie Row

22 Box jumps (24/20)

22 Thrusters (95/65)

22 Push-ups


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Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

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1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059