141219


Main – CrossFit

Weightlifting

Paused Front Squat (5 Sets of 3 – 3 Count Pause)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

7 Power Snatches (135/95lbs)

9 Push Ups

11 Toes to Bar

Extra

1 Power Snatch + 3 Overhead Squats (Build to a heavy set)

Muscle-ups (See Below:)

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