12/28/18 WOD

27
Dec

12/28/18 WOD

CrossFit Independence – CrossFit

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Metcon (Time)

15 Minute EMOM

Min 1: 8 DB Flat Bench

Min 2: 18 Burpees

Min 3: 8 Shoulder press

4 rounds for time (20 minute CAP)

40 Russian KB Swings (53/35 – 70/53)

10 Pistols (alternating) **RTG, weighted 10LBS PLATE

10 Hang Cleans (135/85 – 185/115)

KB Swing

Pistols

Weighted Pistols

Hang Clean