CrossFit 416 Daily – Friday, December 22nd

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CrossFit 416 Daily – Friday, December 22nd

Strength

Box Squat:

8 x 3 (+5-10lb from last week)

Speed Deadlift

On the 30 seconds 6 x 1 (+10-15lb from last week)

 

WOD

In a 4:00 minute window

20 x Dumbbell Power Cleans (50/35)

20 x Dumbbell Thrusters (50/35)

In remaining time complete max rounds of:

5 x Dumbbell Thrusters (50/35)

5 x Burpees

rest 4:00

As many rounds as possible in 4 minutes of:

5 x Dumbbell Thrusters

5 x Burpees

*2 scores = First and second AMRAP score

 

Cool Down

1:00 minute Barbell Tricep Smash

1:00 minute Banded Front Rack stretch (Right/Left)


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