171124 - CrossFit9
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171124

23
Nov

171124

CrossFit9 – WOD

Skill

Metcon (AMRAP – Reps)

10 Minute EMOM:

15 Wallball (20/14#)

L3: 20 Wallball
Women use 8 ft target, men use 10 ft target

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

30 Front rack lunges with bar (15/15)

15 Thruster

10 Calorie bike

L1: DB

L2: 45/35

L3: 95/65

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