December 20, 2019


Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10 Tuck Jumps
10 PVC Lift Offs
8/leg Single Leg RDL with Slam Ball

6min AMRAP
12 Box Jumps
12 Ball Slams
Rest 4min
6min AMRAP
8/6 Cals AB
8 Pullups


Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
20 Frog Pumps
:20 Star Plank
8 KB Kang Squats
10 DB Z-Press
Mental Warm-up: Athletes, be prepared to show up with a plan of how you are going to build and what weight you will be going for in your 3 attempts for each lift. Have your plan written down. Build using sets of 3 reps.

CrossFit Total
1RM Deadlift
1RM Back Squat
1RM Strict Press
*Must complete in order of DL, BS, press*
**3 Attempts at each weight and movement**

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Alpha Athletics Crossfit 412

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