Thursday 12/22/16 - Work & Complete


MAIN WOD

M-1: Back Squat

5 Sets of 6 @ 90% of Last Weeks Heaviest Set of 8

*If you do not have a heavy set of 8 to go off of, find that today.

M-2: 18:00 AMRAP w/ Partner:

1 Partner at a Time

Work & Complete the Following:

Row 250m

50 Double Unders

*Should be able to complete a round in about 2:00

*Scale double unders or row if needed

OPTIONS

Level 2

Row 200m

30 Double Under Attempts

Level 1

Row 150m

75 Single Unders

FITNESS CLASS

F-1: Overhead Squat

3-3-3-3-3

F-2: 3 Rounds:

15 Calories Assault Bike

30 Sit Ups

15 Burpees

--15:00 TC--

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ashley@crossfitfargo.com
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