Transcona CrossFit

Thursday December 19th, 2019

CrossFit

30-20-10:
Row Calories
Dumbbell Box Step-Ups (50/35) (24/20)

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

Accumulate Totals:

2 rounds of


3:00 D-Ball Hold
2:00 Hollow Hold
1:00 Ring Dip Support

LiteFit

30-20-10:
Row Calories
Dumbbell Box Step-Ups

Directly Into…

10-20-30:
Alternating Dumbbell Snatches
Wallballs

Accumulate Totals:

2 rounds of


2:00 D-Ball Hold / Med ball hold
1:00 Hollow Hold
1:00 superman hold

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