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© 2016 by CrossFit SPOT

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12/6/18 C14104

December 5, 2018

WU Coach Lead 0:00-10:00

 

BACKBONE 10:00-30:00

"Hang Power Clean & Jerk"

5 + 1 @ 40%

4 + 1 @ 50%

3 + 1 @ 60%

4 x (2 + 1) @ 70-75%

 

BATTLE 30:00-55:00

"AMRAP 14"

4 - 6 - 8 - 10 - 12...

 Buy In: 30 Cal Assault Bike

- HSPU / Pike Pushups

- Pistol Squats (Total Reps)

- Wall Ball (20/14)

 

***Heat 2 Begins @ 3:00!!

 

 

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