Freaky Friday

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

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Warm-up

Overhead Plate Lunge/Ring rows (No Measure)

2 rounds

16 Overhead Plate lunge w/ any weight

8 Ring Rows

Jog 200 M

Weightlifting

Overhead Squat (2,2,2,2,2,2)

Every 3 minutes, for 18 minutes (6 sets):

Overhead Squat x 2 reps

Metcon

10 Min AMRAP: Pull-up/KB Snatches/BJ Overs (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Pull-Ups

10 Alternating One-Arm KB Snatches (53/35)

10 Box Jump Overs

Buy-Out

Buy Out: Row/ SL Bridge (No Measure)

Three sets of:

Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111

Rest 60 seconds

Single-Leg Glute Bridges x 10 reps each side

Rest 60 seconds

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