CrossFit workout for 12/7/19

5
Dec

CrossFit workout for 12/7/19

Saturday!

Partner Workout!!

20 Min Ladder:

*1 Partner Working at a time.. Split work however

30 Cal Row 

50 Wallballs

50 Power Cleans (95/65)

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30 Cal Row

40 Wallballs

40 Power Cleans (115/75)

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30 Cal Row

30 Wallballs

30 Power Cleans (135/85)

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30 Cal Row

20 Wallballs

20 Power Cleans (155/105)

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30 Cal Row

10 Wallballs

10 Power Cleans (185/125)

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30 Cal Row

AMRAP Power Cleans (205/135)

Comp: 135/85, 155/105, 175/115, 195/135, 215/145, 225/155, 30/20

Fitness: Weights as listed above, 20/14

GPP: 75/55, 95/65, 115/75, 125/80, 135/85, 145/90, 14/10

Health: DB Power Cleans, 20 Cal Rows, 10/6

Rest 5:00 (put up equipment)

2:00 ON/1:00 off x 4 sets (12 mins)

Run 200 m together

AMRAP Synchro Toes 2 Bar

-Sub Toes 2 Target and V ups as needed to accumulate at least 50 reps in this segment