CrossFit Bemidji WOD for Nov 16,2018 https://crossfitbemidji.com/index.asp?page=results&pageid=1&startdate=20181116 Daily Workout for Nov 16,2018 en-us Fri, 16 Nov 2018 00:00:00 MST Fri, 16 Nov 2018 09:34:40 MST CrossFit Bemidji WOD for Nov 16,2018 https://crossfitbemidji.com/index.asp?page=results&pageid=1&startdate=20181116 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://crossfitbemidji.com/images/htg_logo_rss.gif 39 31 Michael Del Valle JR Fri,Nov 16,2018 https://crossfitbemidji.com/index.asp?page=results&pageid=1&startdate=20181116 https://crossfitbemidji.com/index.asp?page=results&pageid=1&startdate=20181116 Fri, 16 Nov 2018 00:00:00 MST Warmup:<br />Row 1k <br />then- 2x down and back each<br />Lunges, Crab walk, bear crawl<br />then- 2x20 each- air squats, calf raises, RDL or back extension<br /><br /><br />Strength:<br />Sumo Deadlift- 3x5 - 4/2/0 temp- heavy <br /><br />5 rounds for time:<br />5 squat cleans 155/105<br />10 box jumps <br />50 double unders<br />Time cap 20 min