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“Competition”

A-Group
8:00 AMRAP @ 80% (Aer)
200m Run
5 Hang Power Cleans (65#)
10 Thrusters
+
5:00 Rest (walking)
+
8:00 AMRAP @ 85% (Aer)
10 Cal Row
100m Sand Bag Carry
10 Step Down Box Jumps (20”)
+
5:00 Rest
+
8:00 AMRAP @ 80% (Aer)
100m Farmers Carry
50 DU’s
45 sec FLR on Rings

B-Group
A. BS – 3MFD, 2MFD, MFD
B. Jerk Balance – 3 x 4 sets (as WU for “C”)
C. Split Jerk – 2 reps @70% and over, EMOM x 10 sets
D. For Time:
15 D. HSPU (tough)
15 DL (275# to 315#)
50 DU’s
20 DL (drop set from the 15 reps)
20 HSPU (floor)

Earlier Event: December 4
“CrossFit”
Later Event: December 6
“CrossFit”