# CrossFit MASS CrossFit MASS | 1580 North Andover MA 01845 | Fitness for the Merrimack Valley

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Saturday, November 22, 2014

As a team complete as many rounds as possible of the following in 25 minutes.

15 Toes to Bar
30 Anterior Reaches
100 Foot Bear Crawls

Teams may divide workload however they choose but only one team member may work at a time.


Friday, November 21, 2014

Hang clean 5x3

Complete 90 seconds of work at each of the following stations.

95 pound Overhead Squat
Double Unders
Rest 120 seconds

Repeat once

Rest 5 minutes and repeat the series above one more time.



Thursday, November 20, 2014

Rep Max Front Squat

3 rounds
35 pound DB Thrusters, AMRAP 40 seconds
CFFB, AMRAP 20 seconds
Active rest 7 minutes

Active rest for this should consist of mobility such as Tables, Cat Cows and Swivel hips.






Wednesday, November 19, 2014

EMOM: 12

Clean 3 reps

Box Jumps, 1 min
Push-press, 1 min
Dumbbell Swings, 1 min
Rest 2 minutes, repeat once

Rest 5 minutes and repeat the above again once.






Tuesday, November 18, 2014

Power Jerk 5x3

7 rounds
50 foot AG walks
35 Pound Suitcase DLs, 20 reps
35 pound DB Overhead Squat, 10 reps



Monday, November 17, 2014

Front Squat 5X5

Complete 40 seconds of work at each of the following
stations.

135 pound Deadlift
135 pound Hang Power Clean
135 pound Front Squat
Rest 120 seconds

Repeat once

Rest 5 minutes and repeat the series above one more time.



Saturday, November 15, 2014

OHS warm-up

Team WoD: 2-3 per team
AMRAP 25
Row 250m
Wall ball 20 reps
Bear Crawl 50 feet.



Friday, November 14, 2014

Turkish Get up
Take 15 mins to find a 1rm with each hand.

3 rounds
Hang Clean 45 seconds
Power Jerk 45 seconds
Rest 90 seconds

Rest 5 minutes

Repeat the above once again.