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CrossFit LionHeart- Wednesday December 13

Strength:
None

WOD:
“12 Days of Christmas”
1 Power snatch (95/65)
2 Thrusters
3 STO
4 Hang power cleans (all with same weight)
5 K2E
6 Pull-ups or 1 rope climb
7 Kb swings (24/16)
8 Wall balls (20/14)
9 Box jumps
10 DU
11 Burpees over bar
12 OH lunge (12/leg, 45/25)

 

CrossFit Lite

Strength:
Deadlift
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%

Between sets:
max strict pullups or 5 pullups negs
10/side Russian twist

WOD:
AMRAP 20
100 Jump rope
20 WB
100 Jump rope
20 KBS

December 13, 2017 | WOD | 0

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