WEDNESDAY 121416

WEDNESDAY 121416

Zoom CrossFit – CrossFit

Strength

Metcon (AMRAP – Reps)

[30 Minute Clock]

(0-10)

Odd: 5 Clean ‘N’ Jerks (225/155)

Even: 15 Wall Balls

(10-20)

Odd: 5 DeadLifts (315/225)

Even: 1 Legless Rope Climb (up & down)

(20-30)

:30 On/:30 Off

Odd: ME Bench Press (185/115)

Even: ME Dragon Flags

Metcon

Metcon (Time)

2 Rounds

20 Calorie Ski Erg

20 Box Jump Overs (30/24)

Skill

Skill Work

20 Strict PullUps + Chin Ups

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