09/21/2013

Posted: 21st September 2013 by jruffing27 in Uncategorized
Comments Off on 09/21/2013

Main – CrossFit

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Warm-up (No Measure)

400 meter run
10Kb squat cleans
10 burpees

Helton (Time)

Instead of dumbbells, use KB, 1 pood for women, 1 1/2 for men.
3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees

Overhead Plate Lunge/Ring rows (No Measure)

2 rounds
16 Overhead Plate lunge w/any weight
Kb swings w 1 pood

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