CrossFit WOD, December 12, 2019

12.12.19

Metcon (AMRAP – Reps)
Dumbbell Bench Press
3 sets max reps (55/35) (70/55-Rx+)
4 min rest between sets
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
3 Bear Complex (115/80)
60 DU (120 singles)

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CrossFit WOD, December 11, 2019

12.11.19

Metcon (AMRAP – Rounds and Reps)
24 min AMRAP
4 Ball Salms
6 Swings (70/55)
8 Alt Lunges
10 Wallballs

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CrossFit WOD, December 10, 2019

12.10.19

Metcon (Time)
3 rounds
400m Run
15 Pull ups
50 Squats
15 Pull Ups
(20 min Cap)
Metcon (Time)
4 min total of OH Plate Holds (45/25)
10 V Up Penalty each time you drop

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