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CrossFit WOD, December 24, 2019

By December 23, 2019No Comments


Thruster (In 12 Minutes work up to a moderately heavy 3 rep )
Should be heavier than workout weight to prime body

Reindeer Games (AMRAP – Rounds and Reps)
8 Minute AMRAP

Ladder Style:

2 Thruster
2 Bar Facing Burpee

4 Thruster
4 Bar Facing Burpees

6 Thruster
6 Bar Facing Burpees

8/8, 10/10 etc.

Open Weight 135/95
Fitness Weight 115/75
Build Weight 75/55

Metcon (AMRAP – Rounds)
Death By Assualt Bike

Beginning with 4 calories on the Assault Air Bike, rest until 1:00 then add 2 additional calories every minute on the minute until failure to complete designated calories. Complete 4 calories the first minute for round one, then rest until 1:00. Complete 6 calories in one minute for round two, 8calories for round three, and so on until you fail to complete the calories in under one minute.

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