131209 Monday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with 4-8:
Stone/MB to shoulder,
Wall Ball,
T-Push-up,
Pull-up (Strict Rnd 1),
Mobility.

Strength/Skill Development

A1. : Deadlift (@22X1; 10, 8, 6, 4, 2)

A2. : Handstand Push-ups (AMRAP-1 x 4 (strict) )

A2. : Dumbbell Shoulder Press (@ 20X1; 5-8 x 4)

WOD

A. : Metcon (AMRAP – Reps)

AMRAP in 5 minutes of:

25-15-5
Wall Balls (NTE 20/14lbs/10′)
Double Unders

Rest 3 minutes

B. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 minutes of:

4 Deadlifts (60-70% of today’s best double NTE 225/155lbs)
8 Burpees over the Bar