Friday December 23rd – Diamond Hill CrossFit
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Friday December 23rd

22
Dec

Friday December 23rd

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Strength: Strict Press  3-3-3-3 building to heavy 3.  2 min rest btw

WOD:

AMRAP 10

50m Bear Crawl,

1 rnd of 5 Push Ups, 10 Squats, 15 AbMat Sit ups,

50m Bear Crawl,

2 Rnds of 5 Pushups, 10 Squats, 15 Abmat Situps,

50m Bear Crawl,

3 Rnds of 5 Pushups, 10 squats, 15 Abmat Situps,

Keep adding a round after each bear crawl.

METCON:

3×12 Floor Press, 3×12 Singla Arm DB Shoulder Press, 3×12 Single Arm DB Row

WOD:

AMRAP 15 of 300m row, 15 WallBalls, 12 Planks over Plate, 5 Burpees

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