CrossFit Bona Fide

Tuesday, 12/17/2019

12/17/2019 - WOD A


Workout
AMRAP x 20 MINUTES
5 Strict or C2B Pull-Ups*
10 Hand-R...

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CrossFit Bona Fide

Monday, 12/16/2019

Push press retest
Strength/Skill
ON A 15:00 RUNNING CLOCK...
Build to 1RM Push P...

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CrossFit Bona Fide

Friday, 12/13/2019

12/13/2019 - Strength
Strength/Skill
5-3-1
Front Squat

*Set 1 - 70-75% x 5
Set 2 -...

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CrossFit Bona Fide

Thursday, 12/12/2019

12/12/2019 - WOD A

Workout
EMOM x 16 MINUTES
MIN 1 - 16/13 Cal Bike
MIN 2 - 5 or ...

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CrossFit Bona Fide

Wednesday, 12/11/2019

12/11/2019 - Strength
Strength/Skill
ON A 8:00 RUNNING CLOCK...
Build safely to ...

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