WOD 12.13.17 Partner up!
Warm-up 3 minute calorie row Then 3 minute AMRAP 10 air squats 10 push-ups 15 jumping jacks Skill Review Rope...
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Warm-up 3 minute calorie row Then 3 minute AMRAP 10 air squats 10 push-ups 15 jumping jacks Skill Review Rope...
Warm-up 800m row then Snatch progression Strength Power Snatches Start light work up to 80% 3-3-2-2-1-1 At 80% add weight...
Warm-up Yoga yay! (wing it Julie) CROSSFIT LINCHPIN TEST 1 400meter run Fran 400 meter run Fran 400 meter run...
Metcon Buy-in: 500m Row – Then – 5 RFT: 5 Deadlifts 135/95# 5 Hang Power Cleans 135/95# 10 V-ups 5...
Metcon 15-10-5-10-15 Front Squat 155/105# Box Jump Overs 30/24in Hand Release Pushups *5 Strict pullups between each set
Warmup Movement Prep/Activation 3 min Row (:30 easy,…
Warmup Movement Prep/Activation 2 sets: 10 Banded Pull…