131206 Friday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 min with 4-10:
Axle Thrusters,
C2B Pull-ups (Strict Rnd 1),
Jumping Lunges,
T2B,
Mobility.

Strength/Skill Development

A1. : Lunge Squat (@ 3011; 10-15/leg x 2. Rest 30s b/w legs)

From lunge position, hold DBs at side and control back knee down to floor & back up.

A1. : Split Squat (@ 3011; 10-15/leg x 2. Rest 30s b/w legs)

A2. : Wall Ball (AMRAP in 30s x 2. Rest 10s)

A3. : Burpee Toes To Bar (AMRAP in 30s x 2. Rest 1 minute. )

WOD

A. : Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min
6 T2B
12 Axle Thrusters -moderate NTE 110/70lbs.

Rest 2 minutes.

Partner WOD

Metcon (Distance)

AMRAP in 8 minutes:
Max Distance Row
Alternate partners at the top of every 60s.

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