Throwdown Thursday

Posted: 29th October 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Thruster Warm-Up (No Measure)

3 Rounds

10 Shoulder Press w/ PVC

10 Front Squats w/ PVC

10 Squat Jumps

10 Thrusters w/ PVC

Metcon

Three x 7 min AMRAPs (3 Rounds for reps)

Complete as many reps as possible in 7 minutes of:

Row 250 Meters

10 Thrusters (95/65 lbs)

*Only Score Thrusters

Rest 7 minutes

Complete as many reps as possible in 7 minutes of:

40 Double-Unders

20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many reps as possible in 7 minutes of:

20 Box Jumps (24″/20″)

10/5 Ring Dips

Buy-Out

Buy Out: KB Squat Hold/Push-Up Hold (No Measure)

2 Rounds:

2 Minute KB Squat Hold

1 Minute Push-Up Hold

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