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CrossFit LionHeart- Friday December 8

Strength:
20min to establish 1RM Front Squat

WOD:
4×3 min amrap
6 Deadlift (135/95)
6 Hang power cleans
6 Burpees over bar
30 DU
rest 2 min between sets…start where you left off

 

CrossFit Lite
Strength:
Squat
1×5 @ 40%
1×5 @ 50%
1×3 @ 65%
1×5 @ 75 %
1×3 @ 85%
1×1+ @ 95%
AMRAP @ 75%

Between sets – 8-12 ring row with 5 second hold at chest

Partner WOD:
AMRAP 22
40 DB burpees
50 strict press
60 KBS
3000m row
60 KBS
50 strict press
40 DB burpees
50 strict press
Etc.

December 8, 2017 | WOD | 0

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