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CrossFit – Sat, Dec 17

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
.

Run x 400m, nasal breathing only

Front Rack Kettlebell Carry x 100m

Two sets of:

Supinated Passive Hang on Pull-up Bar x 30 seconds

Dive-Bomber Push-up x 10 reps

Metcon

Crooked Cane | Performance & Fitness (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.

Warm-up

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