Posted: 20th April 2016 by jruffing27 in Uncategorized
Comments Off on PUMP DAY

CrossFit Tiffin – CrossFit

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Warm-up (No Measure)

Row 500 – easy

8 Burpees

24 Box Step Overs

5 Ring Pull-ups

8 KB Swings

24 Line Jumps

5 Dips

8 Hang Power Cleans w/ 45

24 Box Jumps


Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 18 minutes of:

5 Ring Muscle-Ups

8 Power Cleans (185/125 lbs)

24 Box Jumps (30″/24″)

“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.


ROMWOD (No Measure)

Perform today’s ROMWOD

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