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Partner WOD

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Announcements

Order Driven Nutrition by Dec 15 at kiosk or online https://forms.gle/88MB3knXYttRqvDaA

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Rounds)

20 Min AMRAP

Buy in: 30 synchronized lunges

Then AMRAP:

200m run w partner

10 synchronized pushups

20 partner wallballs

10 Hanging Knees to Chest (Split)

10 Slam Balls (Split)

Skill and Recovery

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Announcements

Order Driven Nutrition by Dec 15 at kiosk or online https://forms.gle/88MB3knXYttRqvDaA

CrossFit Algiers, WBBC NOLA – CrossFit

Mobility

Metcon (No Measure)

10 minutes of stretching

10 minutes of scales practice

10 minutes of handstand practice

10 minutes of l-sit practice

10 minutes of stretching

Nate

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Well Rounded

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Reps)

WELL ROUNDED

AMRAP

30:00 Min

Complete as many reps as possible of:

20 Med Ball Box Step Ups (Partner Split)

20 Partner Med Ball Sit Ups

20 Partner Wall Balls

200 m Partner Run w/ Med Ball

RX:

Men: #20/24 in box

Women: #14/24 in box

Scaled:

Men: #14/20 in box

Women: #10/20 in box

Reps counted as listed for step ups, sit ups and wall balls. Run counted as 1 Rep.