CrossFit WOD, December 18, 2018

12.18.18

Front Squat (3-3-3-3-3-3)
Metcon (AMRAP – Reps)
10 min AMRAP
Ascending Ladder format
2 Front Squats (115/80)
2 Over the bar burpees
4 Front Squats
4 Over the bar burpees
and so on

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CrossFit WOD, December 17, 2018

12.17.18

Metcon (Time)
2 rounds
400m Run
25 Hang Cleans (135/95)
after completing the 2 rounds…rest 5 min
1 round
800m Run
25 Hang Cleans (185/125)

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CrossFit WOD, December 15, 2018

12.15.18

Metcon (Time)
2000m Run
200 Hollow Rocks
100 Burpees
100 Ring Rows
50 Overhead BB Lunges (115/80)
50 Squat Cleans (115/80)
(any way you want to do it)

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