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Saturday Dec 18

December 17, 2021

FitLab – CrossFit 3000 – CrossFit

Game!

Listen to the instructions from your coach !

Base

B: Metcon (Time)

10RFT (5 each)

10/7 Cal Assault Bike or 12/9 Cal Row

10 RKBS

20m KB Front Rack Walk

10 Goblet Squats

Buy Out: 400m Farmers carry
rounds completed as IGYG

Peak

B: Metcon (Time)

10 Rounds for time of: (5 rounds each)

10/7 Cal Assault Bike or 12/9 Cal Row

10 Double KBS

20m KB Front Rack Walk

10 KB Front Rack Squats

Buy Out: 400m Farmers carry
rounds completed as IGYG

Accessory

C: Russian Twists with Partner (300 Russian Twists + ball toss with your partner ()

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