CrossFIt Windansea – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

10 min Amrap

Partner A: complete 100m sand bag carry + 6 box step ups with Sandbag(20inch)

Partner B: complete 30 wall balls

Rest

4 mins rest

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min Amrap:

Partner a: complete

8 dB power clean(50,35)

8 dB farmers lunge

Partner B:

Holds plank

Finisher

Metcon (No Measure)

Extra Credit:

4 sets

15 tri-cep roll backs

25 db curls

January 19, 2019

1/19/2019

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