CrossFit Bona Fide

Wednesday, 11/13/2019

5 rep thruster

Strength/Skill
3 x 5
Thruster*

*Keep loading moderate and reps TNG...

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CrossFit Bona Fide

Tuesday, 11/12/2019

11/12/2019 - WOD A


Workout
3 SETS
35/25 Cal Bike
40 Alt. Hang DB Snatch (50/35)|(...

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CrossFit Bona Fide

Monday, 11/11/2019

5 tng deadlift

11/11/2019 - WOD A

Workout
HERO WORKOUT
"DONNY"

FOR TIME
21-15-9-9-1...

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CrossFit Bona Fide

Friday, 11/8/2019

11/8/2019 - WOD A

Workout
"OPEN 20.5"
FOR TIME
40 Ring Muscle-Ups
80 Cal Row
120 Wa...

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CrossFit Bona Fide

Thursday, 11/7/2019

11/7/2019 - WOD A

Workout
RECOVERY WORKOUT
EMOM x 24 MINUTES
MIN 1 - Row for Cals...

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