Fire WOD, December 10, 2018 - CrossFit Westfield

Fire WOD, December 10, 2018

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Fire WOD, December 10, 2018

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WOD

Fire WOD, December 10, 2018

FIRE 12/10/18

Metcon

5 rounds

1:00 run fast
:30 run easy
:30 bear or rounded plank hold

Metcon (AMRAP – Reps)

4 rounds

1:30 bike
:30 rest
1:30 amrap of 30 DU’s or plate jumps
10 hang DB snatch
:30 rest

Each amrap is worth 40 reps

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jdeast