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17 December 2017, 7:31 pm
“Med Ball Cleans & Push Ups…”


Medicine Ball Cleans & Push Ups… And Back Squats @ 80%…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***Back Squats… @ 80% of your 2 Rep Max Back Squat…***

***Med Ball Cleans… Rx’d: M-20lbs/F-14lbs…***

For a Time:

3 Back Squats

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50 Med Ball Cleans

15 Push Ups

40 Med Ball Cleans

15 Push Ups

30 Med Ball Cleans

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3 Back Squats 

**********************************

15 Push Ups

20 Med Ball Cleans

15 Push Ups

10 Med Ball Cleans

15 Push Ups

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3 Back Squats… TIME!!!

3…2…1…GO!!!

Mando

Image result for CrossFit back squat meme

“Remember December…”

Here’s The Whole Week… Kinda…

Monday… Strength/MetCon: Back Squats @ 80% of your 2 Rep Max…

Tuesday… Strength: Push Presses @ 75% & 80% of your 2 Rep Max… MetCon: Push Jerks @ 80% of your 2 Rep Max …

Wednesday… Strength/MetCon: “Single & Controlled” Deadlifts @ 80% of your 1 Rep Max…

Thursday… Hang Power Snatch Practice… MetCon: Hang Power Snatches Using Same Weight As Last 2 Weeks…

Friday… Competition WOD…

Saturday… 9AM GRID WOD

Sunday… Closed For Christmas Eve…

Monday… Closed For Christmas!!!