04/22/2015

Posted: 22nd April 2015 by jruffing27 in Uncategorized
Comments Off on 04/22/2015

CrossFit Tiffin – CrossFit

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Warm-up

“Mini Fran” (No Measure)

12-9-6

Thruster with PVC/ Bar

Pullups

Weightlifting

Front Squat (3,2,1,3,2,1)

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Metcon

Metcon (AMRAP – Reps)

Complete as many reps as possible in 12 minutes of:

Run 200 Meters

12 Back Squats (135/95 lbs – taken from the floor)

*only score reps on back squat. The run is a buy in for each round.

Buy-Out

(No Measure)

Work on mobility for the remainder of class.

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