WOD – Friday 9 December 2016

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WORKOUT OF THE DAY

METCON

A. 3 rounds of:                 

10 Squat Clean @ 50% of 1RM     

1 min max Double Unders

***Timecap 12 mins                                        

B. 3 rounds of:                    

12 Deadlifts @ 50% of 1RM                   

12 cal Row                               

12 Box Jumps 24/20″   

***Timecap 12 mins 

C. For time:                     

400m Run                                  

50 Wallballs                      

30 Ring Rows                 

***Timecap 12 mins

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About AB

Crossfit Coach

Posted on December 9, 2016, in WOD. Bookmark the permalink. Comments Off on WOD – Friday 9 December 2016.

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