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CrossFit — December 11, 2018

WOD Pre Warmup Farmer’s Carry (400 m) rx — at least 50/35 work at a challenging weight Strength+Skill Handstand Push-ups (6) scale as needed work on defecit if able Pull-ups

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CrossFit — December 10, 2018

WOD Strength+Skill Front Rack Lunge (5×6 — alternating) step forward not back WOD Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 1,2,3—2,4,6,—3,6,9… pullup pushup air squat score is completed rounds

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CrossFit — December 8, 2018

WOD WOD With a partner — split up work as needed / one partner works at a time Metcon (Time) 40-30-20-10-20-30-40 Burpee Hang Squat Clean (75/55) Push Press Overhead Squat

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CrossFit — December 7, 2018

WOD Strength+Skill 15 min EMOM — alternating Rope Climb (2) scale A — practice foot wrap & pulling while hanging on rope scale B — practice foot wrap & pulling while sitting

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CrossFit — December 6, 2018

WOD Strength+Skill Push Press (5×3) WOD Metcon (AMRAP – Reps) 3 min AMRAP 15 thruster (95/65) AMRAP: 6 pullups 6 burpees 3 min AMRAP 12 thruster (95/65) AMRAP: 6 pullups

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CrossFit — December 5, 2018

WOD   Strength+Skill Deadlift (5×3) WOD Choose A or B based on skill level Metcon (Time) 5 RFT 10 pullup 10 pushup 30 DU 7 C&J (115/75) 30 DU 18

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CrossFit — December 4, 2018

WOD   Strength+Skill 12 min EMOM — alternating Pistols (6) Handstand Push-ups (6) WOD Air Force (Time) 20 thrusters (95/65) 20 SDLHP 20 push jerk 20 OHS 20 FS 4 burpees

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CrossFit — December 3, 2018

WOD   Strength+Skill Front Squat (5×3) Make them squatties DEEP and keep those elbows UP! WOD Metcon (Time) 21-15-9 cal bike squat clean (95/65) S2OH 12 min cap scale — 75/55

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Training for Saturday, December 1st

Every Saturday at 9:00 is Community Day. West Side Comp is on at 7:30 today! Workout of the Day (with a partner) 6 min AMRAP (with partner) 10 WB (20/14)

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Training for Friday, November 30th

Warm Up 3 RFQ 5 pushup 5 pullup 5 HSC @ bb For Quality 12 min EMOM A — 6 C2B B — 2 squat clean (185/125) *scale A — 135/95

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