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NEWS

12/07/2017 WOD

By Logan | In WOD | on December 7, 2017

JP CrossFit – WOD

Metcon

Metcon (2 Rounds for reps)

AMRAP 12:

12 burpees

12 dumbbell goblet squats

12 dumbbell snatches

12 dumbbell Russian twists

1 rope climb

-rest 6 mins-

AMRAP 12:

12 burpees

12 dumbbell lunges

12 dumbbell overhead squats

12 transverse wall balls (20/14)

1 rope climb

*Rx = 35/20

*Rx+ = 50/35

Afterbash

Metcon (No Measure)

3 rounds, not for time:

20 banded good mornings

20 banded side steps (left)

20 banded side steps (right)

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