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CrossFit 11.20.15


CrossFit 11.20.15

CFPC – CrossFit


Warm-up (No Measure)

A) High knees 2x

B) Butt kicks 2x

A) Spiderman Lunge

B) Broad Jumps

Leg swings (10 each direction)

10 Squat jumps

10 Jump tucks

10 Close grip kipp swings


12 min to find max height standing box jump

Max Height Box Jump (Distance)

Max Height Box Jump


Bear EMOM (Weight)

20 min EMOM

1 Bear complex every minute

Power Clean+

Front Squat+

Push Press+

Back squat+

Push Press

Weight must remain consistent throughout. Combining parts is not allowed. Each of the 5 components must be separate. All 5 components in sequence equals one complex.