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CrossFit / Sat, Dec 6

Warm-up : Multi-station circuit

2 rounds:

200m Row

10 Med-Ball Cleans (Rx: 20/14 lb)

10 Burpee Box Step-Overs


Strength | DB Complex

3 rounds:

5 DB Clean & Press/side + 5 Goblet Squats


WOD (25 min cap)

Team Relay Chipper (3 per team)

Total team reps:

100 Cal Row

80 Med-Ball Sit-ups (Rx: 20/14 lb)

60 Sandbag Cleans

40 DB Devil Press (Rx: 30/20 lb)

4x 200m Team Run (all run together)


 
 
 

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