November 2020

Rest day

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3 Rounds for time of: 
200’ Walking Lunge Steps
100’ Handstand Walk MRX Bear Crawl 200’ or 6 Wall Walks
50 Double Unders
25 Kettlebell Swings 55/35# Rx+70/55# MRX 45/25#

**New CFJ camo gear ready for pre-order. Click HERE to check them out!

AMRAP in 9 minutes of:
9 Hang Squat Snatch 75/55# Rx+ 95/65# MRX 65/45#
9 Bar Dips Rx+Ring Dips MRX Banded or Parallette dips or push-ups

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With a 7 minute time limit, try to complete for time:
21-15-9
Row (calories)
Shoulder to overhead 135/95# Rx+155/105 MRX115/80#
3 minute rest
With a 7 minute time limit, try to complete for time:
21-15-9
Hang power clean 135/95# Rx+155/105 MRX115/80#
Wall ball shots 20/14# 10/9’ Rx+ 30 or 25/20 10/9’
Compare to January 29, 2014.