11.30.

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  • Post last modified:2025.11.30.
  • Post category:program

LIGHT CROSSFIT

I. 8X2 FRONT SQUAT
II. IN 16′
3 ROUND 1’REST 2 ROUND 1′ REST 1 ROUND…

10X15M SHUTTLE RUN
4X15M FARMER CARRY
15 DKB DEADLIFT
10/7 TRX ATOMIC PUSH-UP

CROSSFIT

I.AMRAP 6′
4 HOLLOW ROCK
4-4-4 V-UPS
4 ST. LEG RAISE TO CANDLE

II. EMOMX7
7 PUSH JERK-1 BACK SQUAT
6-2
5-3

1-7

III. 4X8′
A. 50 MED BALL CLEAN, 50 ALT. DB SNATCH
B. 50/45 CAL SKIERG, 50 SUMO DEADLIFT HIGH PULL
C. 5X10 CAL BIKE, PULL-UP
D. 50 BURPEE, 50 OVERHEAD LUNGE