Freaky Friday

Posted: 19th February 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Overhead Squats/Ab mat sit ups (No Measure)

12-9-6

Overhead squats w/ PVC or bar

ab mat sit ups

Weightlifting

Overhead Squat (3,3,3,3,3,3,3,3)

Every two minutes, for 16 minutes (8 sets of):

Overhead Squat x 3 reps

Build in weight over the course of the 8 sets.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Buy-Out

2-3 Minute Bike Warm-Up/Buy-Out (No Measure)

5- 10 Minutes Squat Hold (No Measure)

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