10/27/2013

Posted: 27th October 2013 by jruffing27 in Uncategorized
Comments Off on 10/27/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 minutes each
Row
Farmers Walk
KB power clean and jerk
Waiter Walk

Weightlifting

1 Arm KB Power Clean and Jerk (2,2,2,2,2,2,2)

10 minutes to complete 7 sets. A set of 2 consists of 1 clean and jerk with each hand.

Metcon

Metcon (Time)

Partner Weston

5 Rounds
Row 1000m
200m Farmers Walk (2×53/35 KBs)
50m Waiter walk, right arm (53/35 KB)
50m Waiter walk, left arm (53/35 KB)

Split work between two people. One person rests while the other works.

Buy-Out

Warm-up (No Measure)

Jog 800 meters
Roll Out and Stretch

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