Crossfit 12.11.18

Crossfit 12.10.18
December 9, 2018

CrossFit Hideaway – CrossFit

QOD: What Is Your Spirit Animal?

A: Back Squat (5×7 @65%)

5×7 @65% of 1rm

000,300,600,900,1200

B: Metcon (AMRAP – Reps)

Orange

9 Min AMRAP

20m DBL DB Front Rack Lunge

9 K2E/K290

10m DBL DB Front Rack Lunge

9 Ring Rows

Blue/Black

9 Min AMRAP

20m DBL DB Front Rack Lunge 35/50

9 TTB

10m DBL DB Front Rack Lunge 35/50

9 Pull Ups

Active Life-Performance Care

2 Rounds

RKB Swings: x 15

Single Leg Box Hamstring Curls: x 10 each leg

2 Arm Farmer Carry: 2 x 100M

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