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Thursday, November 7 2019

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Front Squat E3MOM

6 – 5 – 4 – 2

Team WOD

9min Synchronized AMRAP:

Partner 1 Row 200m (switch each round)

Partner 2 Run 200m or 0.5km Assault Bike

Partner 1 & 2 = 12 Synchronized Thrusters 75/55 RX+ 95/65 MRX 55/35 Partner 1 & 2 = 6 Synchronized Pull-ups RX+ Chest to Bar

REST 3min

9min Alternating AMRAP:

Partner 1 Row 180m (switch, same rower)

Partner 2 Row 180m
Partner 1 = 9 WallBall Shots 20/14 to 10/9 MRX 20/10 to 9′

Partner 2 = 9 WallBall Shots

Partner 1 = 6 Bar Dips RX+ Ring Dips MU into MRX Push-Ups

Partner 2 = 6 Bar Dips RX+ Ring Dips MU into MRX Push-Ups

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The Final OPEN WOD 20.5 is released TONIGHT at 7pm!

Tune in to games.crossfit.com

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