December 2017

Friday 12/29

CrossFit: For time: 50 wall-ball shots 15 power cleans 50 wall-ball shots 10 power cleans 50 wall-ball shots 5 power cleans Longevity: 3 rounds: 1 min wall balls 1 min medball power cleans 1 min rest QuickFit: 3 rounds: KB or Goblet Alternating Reverse Lunges x 15 reps Single-arm KB Row x 10 reps each

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Wednesday 12/27

CrossFit: Teams of 2: 120 double-unders 60 pull-ups 60 DB snatches 120 double-unders Longevity: Every 2 mins, for 18 mins (3 sets of each) Station 1: Deadlifts x 6-8 reps Station 2: DB strict press x 6-8 reps Station 3: Jump rope technique x 60sec QuickFit: AMRAP 10 Min: 10 DB push presses 10 alternating

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