Crossfit 12.6.18

Crossfit 12.5.18
December 4, 2018
Crossfit 12.7.18
December 6, 2018

CrossFit Hideaway – CrossFit

QOD: If You Were Famous, What Industry Would You Like To Be Famous In?

A: Back Squat (6×4 @80% )

6×4 @80% of 1rm

000,230,500,730,1000,1230

B: Metcon (AMRAP – Reps)

Orange

12 Min AMRAP

15 Ring Rows

12 Push Ups

9 DBL DB Box Step Overs

Blue/Black

12 Min AMRAP

15 Pull Ups

12 Push Ups

9 DBL DB Box Step Overs 35/50

Active Life-Performance Care

2 Rounds

Bike or Row: 5 minutes @ light tempo

Lateral Leg Swings: x 15 each leg

Alternating Groiners: x 20 each leg

Samson Stretch: accumulate 1 minute each side

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