WOD
12/8
CrossFit FYR – CrossFit
Lifting
clean/fs/jerk (5 sets building)
3 Power cleans
3 front squats
3 jerks
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 18
7 cleans (135/95)
14 burpee Box jumps (24/20)
20 weighted sit ups (50/35)
Rx+= 155/105
Fit AF
Metcon (AMRAP – Rounds and Reps)
A-4 sets
15 thrusters
10 tricep ext
B-
Amrap 18 mins
12 ball slams
20 box steps (14 jumps)
30 russian twists
100 single unders
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Facilities
