9/18/2014

Main – CrossFit

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(No Measure)

300m row
20 hollow rocks
10 kipping swings
5 shoot throughs w/push-ups & dip

Strict Pull-ups (2×10)

Strict Dips 2×10

Metcon (AMRAP – Rounds and Reps)

Performance
12 min Amrap
10 Hang Power Clean (115,75) Adv(155,105)
15 Hand Release Push-ups
2 Rope Climbs

Metcon (AMRAP – Rounds and Reps)

Fitness
12 Min Amrap
10 Kettlebell Swings (24,16kg)
15 HR push-ups
10 Ring Rows

Cool Down

4 pos band stretch
1 min each leg banded runners lunge

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