2017.12.21

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Workout of the Day 12/21/2017 – Thursday

CrossFit

A. Focus
EMOM 10:
4 Hang Power Snatches
2 Overhead Squats
2 Snatch Balance

Weight should be relatively light. Work should be completed in about 20-30 seconds.

B. Met-Con
3 Rounds:
200m Run
10 Box Jumps (24″/20″)
10 Burpees
10 KB Swings (1.5 pd/1 pd)
20 Double Unders

CrossFit Lite

A. Met-Con
3 Rounds:
10 Med Ball Cleans (20#/14#)
10 Burpees

Rest 3 minutes.

B. Met-Con
4 Rounds:
30 Sit-Ups
500m Row

CrossFit 101

Skill.
Deadlift 3-3-3-3-3-3-3

Met-Con.
3 Rounds:
400m Run
10 Deadlifts
10 Burpees