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NEWS

12/04/2017 WOD

By Logan | In WOD | on December 4, 2017

JP CrossFit – WOD

Gymnastics

Weighted Pull-ups (Find a single heavy weighted pull-up)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Dumbbell hang clean*

Box jumps*

Push-ups

Wall balls*

*Rx = 35#/20#, 24″/20″, 20# to 10’/14# to 9′

*Rx+ = 50#/35#, 30″/24″, 20# to 11’/14# to 9′

Afterbash

Metcon (No Measure)

3 rounds, not for time:

30 hollow body rocks

30 Superman rocks

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