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CrossFit LionHeart- Monday December 11

Stength:
Bench Press
Every 3 min
5 x 3-3-2 (:20 sec rest after each set of 3) @80%
After each set immediately into 8-12 plyo push-ups

Partner WOD:
200 cal row
EMOM each partner does 3 clean and jerks (135/95)
*Neither partner can row until both have completed their c&j that minute.

Cashout:
Strict toes to bar 3×4

 

CrossFit Lite

Strength:
Squat
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
Between sets:
12 ring rows – elevate feet if too easy

WOD:
AMRAP 20
30 Alt DB snatch
30 Box jump
30 SDLHP w KB
30 Situp

December 11, 2017 | WOD | 0

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