Monday Mayhem

Posted: 28th March 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #8 (No Measure)

Jog 200 m

20 Walking Lunges

10 Ring Rows

20 Air Squats

10 Jumping Pull-ups

20 OH squat w/ PVC

10 Ring Pull-ups

Jog 200 m

Weightlifting

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

Take 15 minutes to find today’s heaviest 3 RM

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

3 Hang Power Snatches (135/95 lbs)

6 Overhead Squats (135/95 lbs)

9 Burpees Over the Barbell

12 Pull-Ups

Buy-Out

Buy Out: Couch Stretch/Lat Stretch (No Measure)

Couch Stretch: 2-3 Minutes ea leg

Lat Stretch: 2-3 Minutes ea arm

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