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12 DOF Session L

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CrossFit Algiers, WBBC NOLA – 12 Days of Fitmas

Warm-up

400m run/row

10 each baseline movements

HMD #1 and #2

1 minute push up test (AMRAP – Reps)

1 minute push up test

1 Minute Squat Test (AMRAP – Reps)

WBBC 1 Minute Squat test

AMRAP 1:00 Squats

Metcon

CFA Baseline (Time)

400m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups