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Friday, November 2

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CrossFit
Aerobic Capacity
30 min: Run X meters
2 sets: 50′ double KB front rack carry + 50′ KB Farmers carry (200′ total)

Longevity
Regular Warmup
Mobility+Recovery+ROMWOD

QuickFit
A. For max reps:
4 min of DB Burpee Box Step overs

Rest 60 seconds, and then…

B. For max calories:
4 min of assault bike

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