Jackie

Posted: 28th May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

3-5 Rounds of Cindy (No Measure)

5 pull-ups

10 hand release push-ups

15 air squats
Row 250 m

Metcon

Metcon (AMRAP – Reps)

For max reps:

Strict Pronated-Grip Pull-Ups

Rest 90 seconds

Strict Mixed-Grip Pull-Ups

Rest 90 seconds

Strict Supinated-Grip Pull-Ups

*If you’re using assistance, use the same level of assistance for every set.
*You get one attempt at each. Make it max effort.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Buy-Out

Glute Ham Raise / Reverse Hyper (No Measure)

Glute Ham Raise 3-5

Reverse Hyper 10-15

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