Wednesday, January 4, 2017


Buy-in: CrossFit Dodgeball

Strength & Skills: 12min EMOM
min 1: 8 DB shoulder press
min 2: 15 wall-sit snow angels
min 3: 15 KB swings
min 4: Side Plank x 20 seconds each side

Conditioning: 8min AMRAP
5 Calories Assault Bike
10 Push-Ups
15 Abmat sit-ups

$-out: 3 first quarter goals


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