191203 - “Singled Out”

Warmup: Cardio Mobility

WOD: 3 rounds, 1:00min AMRAP at each movement Rx: Wall Balls (20/14) Alt. DB Snatches (50/35) Box Jumps (24/20) Single arm DB hang clean and jerks (50/35) Cal row Rest Scaled: Wall Balls (14/10) DB Snatches (35/25) Box Jumps (20/12) DB C&J (35/25) Cal row Sport: Wall Balls (30/20) DB Snatches (75/50) Box Jumps (30/24) Single arm DB hang clean and jerks (75/50) Cal Bike

Midline Cashout: 3 rounds for quality Accumulate :20 seconds of L sit :30 sec handstand hold :40 sec double KB FR hold

Mobility: Circle up

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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