Tasty Tuesday

Posted: 27th October 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Pull-Up Warm-Up (No Measure)

20 Box Step Ups

15 Ring Rows

20 Hip Bridges

2 Min lat Stretch / each arm w/ Band

3-5 Strict Pull-ups

10 Pull-Up Kips

Metcon

Metcon (No Measure)

Four sets of:

Weighted Pull-Up x 2-3 reps @ 21X0

Rest 15-20 seconds

Strict Pull-Up x Max Reps @ 20X0

Rest 15-20 seconds

L-Sit x 30-45 seconds (accumulated)

Rest 2 minutes

Metcon

Team Renegade Rows/Run (Time)

In teams of two, complete four rounds for time of:

12 KB Renegade Rows (Push-up on KB’s + Bent Over Row)

400 Meter Run

(Partition the reps however you see fit, and stay with your partner on the run.)
*You and your partner will have the same score.

Buy-Out

500 Meter row (No Measure)

500 Meter row

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