Friday, December 13th - COMPLEXES AND LONG WORKOUTS


M-1: EMOM X 10 Option A: 2 Push Jerk + 1 Split Jerk Option B: 3 Push Jerk Option C: 3 Push Press *Start @60% and build to a technically challenging but sound weight.

M-2: AMRAP 25 Option A: 100 Calorie Bike 300' Farmer Carry (50/35) 75 Calorie Bike 300' Farmer Carry 50 Calorie Bike 300' Farmer Carry Option B: 100 Calorie Bike 300' Farmer Carry (35/20) 75 Calorie Bike 300' Farmer Carry 50 Calorie Bike 300' Farmer Carry Option C: 75 Calorie Bike 300' Farmer Carry 50 Calorie Bike 300' Farmer Carry 25 Calorie Bike 300' Farmer Carry GEAR 3 NOTES: DON'T WALK FAST, The intent of this workout is to actually have time under tension and work on breathing under some load. Keep steady pace on the bike. Farmers carries shouldn't be to heavy (moderate weight).

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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