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CrossFit Class 12/4

3
Dec

CrossFit Class 12/4

CrossFit Class
OTM for 10 Minutes
M1: Strict Press 3-5
M2: 2 Turkish Get Ups
For Time:
90 Wall Balls
60 Hang Power Cleans 43/29kg
30 Burpee Box Jump Overs 24/20
 
Strength & Conditioning Class
3 sets of
8 – 12 Incline Bench Press
8 – 12 Push Ups or Dips
8 – 12 DB Tate Press
3 sets of
8-12 Strict Pull Up (weighted or Banded)
8-12 Rear Delt Raise
8-12 BB Curl
AOTM for 15 Minutes
Bike Max Cals
Row Max Cals
Burpees Max Reps
Russian Swings Max Reps
Rest 1 Minute