Crossfit 12.5.18

Crossfit 12.4.18
December 3, 2018
Crossfit 12.6.18
December 5, 2018

CrossFit Hideaway – CrossFit

QOD: What Song Gets You Pumped Every Time It Comes On?

Weightlifting

Barbell Cycling

EMOM 10 mins

1 Power Snatch

+

1 Full snatch

+

1 Overhead Squat

*No prescribed weight

B: Metcon (Time)

Orange

For Time

21-15-9

OH/FSQ Squats

1-3-5

Rope Pulls

Blue

For Time

21-15-9

Overhead Squats 75/115

1-3-5

Rope Climbs

Black

For Time

21-15-9

Overhead Squats 75/115

1-3-5

Legless Rope Climbs
7 min cap

Active Life-Performance Care

15 Minutes for quality

Pass Through with PVC: x 10 each position

Double KB Overhead Hold: 30 seconds @ light weight

2 Arm Farmer Carry: 60M @ light weight

Push Up T: x 10

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