CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Weightlifting

Back Squat (6-4-2-6-4-2-6-4-2)

%’s:

65-7-75-80-85-87.5-85-87.5-90

Metcon

Metcon (AMRAP – Reps)

12-min. AMRAP (Rx+)

50 Wall Ball Shots 20/14 (30/20)

40 Pull-ups

30 Burpees

20 Bear Complexes 95/65 (135/95)

10 Ring Muscle-ups

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