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Tuesday 12.11.18

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Announcements

Emalie Peterson is our December AOTM!
December Movement Challenge! Burpees!
Choose: 25, 50, or 100 Burpees per day

CrossFitLincoln – CrossFit

Front Squat (4 sets of 1)

Part A.

Front Squat:

80% of 1RM from last week:

4 sets of 1 with 6 sec descent, 1 sec pause

*10 min to complet

or

Work up to a 1RM with a 6 sec descent, 1 sec pause

Metcon (Time)

Part B.

For Time:

50 Wall-ball Shots

100 Double-unders

25 DB Step-overs, 24/20

25 Heavy Front Squats

100 Double-unders

50 Wall-ball Shots

*18 min cap

Men: Front Squats 115-185#, Step-overs 35-55# in each hand

Women: 85-125#, Step-overs 20-35# in each hand