10/28/2013

Posted: 28th October 2013 by jruffing27 in Uncategorized
Comments Off on 10/28/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

5 minutes on Front Squat

Weightlifting

Front Squat (5,5,5,5,5)

15 minutes to complete 5 sets at or above 80% of your 1RM. Try to set a new 5RM.

Warm-up

Warm-up (No Measure)

3 minutes each
wall ball
rope climb

Metcon

Metcon (Time)

12 minute AMRAP

Rope Climb is worth 10 reps
Rope Pull-up where knees touch elbows is worth 2 reps
Rope Pull-up without knee raise is worth 1 rep
***You must do rope climbs for Rx

One wall ball is worth 1 rep

You may complete movements in any amount and any order. Goal is to have highest rep score at end of 12 minutes. Ropes and wall balls are first come first serve.

Buy-Out

Warm-up (No Measure)

30 total hip extensions
30 total pass through with pvc

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