141209


Main – CrossFit

Weightlifting

Back Squat (Heavy set of 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Front Squats (115/75lbs)

10 Burpees Over Bar

Extra

Bench Press (4 Sets of 8)

Bar Muscle-ups (10 Minute EMOM:)

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