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Thursday December 23

December 22, 2021

FitLab – CrossFit 3000 – CrossFit

Base

A: Metcon (Weight)

For weight:

10, 8, 6, 4, 2 of Bench Press (bw/.75%bw)

100m Run between each set.
same weight throughout for the bench press.

B: Metcon (4 Rounds for reps)

EMOM 16:

1st Min: 40s Cal Bike

2nd Min: 40s FR Carry

3rd Min: 40s skipping

4th Min: 40s Farmers Carry

Peak

A: Metcon (Weight)

For weight:

10, 8, 6, 4, 2 of Bench Press (bw/.75%bw)

100m Run between each set.
same weight throughout for the bench press.

B: Metcon (4 Rounds for reps)

EMOM 16:

1st Min: 15/11 Cal Bike

2nd Min: 40s FR Carry (24/16)

3rd Min: 60 Double Unders

4th Min: 40s Farmers Carry (32/24)

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