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1 December 2012 – “1st of December”

30
Nov

1 December 2012 – “1st of December”

0900 CrossFit Class

Warm Up: Line Drills and Mobility

WOD: Team of Three

One person runs, one person must active rest, one person scores.

Rotate postions upon return of runner.

Reps only count if teammate is in active rest position

9 MIN AMRAP

Run around gym

Plank Hold

Kettlebell Swings (53/35) score total swings.

3 Minute Rest

9 MIN AMRAP

Run Around Gym

Hollow Rocks

Goblet Squat (53/35) score total squats

3 Minute Rest

9 MINUTE AMRAP

Run Around Gym

Hold Kettlebell Overhead

Shoulder to Overhead (135/95)

 

 

1000 am Lifting Class

Strength/Skill: Snatch Balance 5-5-5-5-5

 

WOD:

Front Squat: 10-9-8-7-6-5-4-3-2-1

Burpee: 1-2-3-4-5-6-7-8-9-10