CrossFit Bona Fide

Friday, 11/22/2019

11/22/2019 - Strength
Strength/Skill
EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK.....

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CrossFit Bona Fide

Thursday, 11/21/2019

11/21/2019 - WOD A

Workout
FOR TIME
21-15-12-9-9-12-15-21
Slam Ball (30/20)|(20/1...

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CrossFit Bona Fide

Wednesday, 11/20/2019

1 rm front squat
Strength/Skill
ON A 20:00 RUNNING CLOCK...
Build to 1RM Front S...

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CrossFit Bona Fide

Tuesday, 11/19/2019

1rm push press
Strength/Skill
ON A 15:00 RUNNING CLOCK...
Build to 1RM Push Pres...

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CrossFit Bona Fide

Monday, 11/18/2019

11/18/2019 - WOD A

Workout
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 B...

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