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CrossFit - Wed, Dec 7Hang Clean (20 Minutes to build to a heavy single )Metcon (Time)<p>4 Rounds</p><p>500m Row</p><p>6 Pendlay Rows</p><p>6 Hang Cleans</p>

CrossFit - Tue, Dec 6Metcon (Weight)<p>30 Minute EMOM</p><p>5 Bench Press 185/135</p><p>10 Wall Balls 20/14</p><p>30 DUs/90 Singles</p>

CrossFit - Mon, Dec 5

CrossFit - Sun, Dec 4Metcon<p>10x3 strict press AHAP&nbsp;</p><p>Your choice of cardio between sets&nbsp;</p><p>15 cal bike&nbsp;</p><p>200m run&nbsp;</p><p>250 row&nbsp;</p><p>30 DUs/ 90 singles&nbsp;</p>

CrossFit - Sat, Dec 3Metcon (AMRAP - Rounds)<p>30 Minute AMRAP&nbsp;</p><p>Teams of 3&nbsp;</p><p>Partner 1: Static Deadlift hold</p><p>Partner 2: Static overhead double KB hold&nbsp;</p><p>Partner 3: 10 cal Bike&nbsp;</p><p>hold as long as it take to bike them switch&nbsp;</p>