Thursday Throwdown

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

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Warm-up

Warm-Up #5 (No Measure)

-Heel toe walk – 2x Rig length

-Heel Walk – 2x Rig length

-Skip – 2x Rig length

-Jog 200 m

-20 KB swings

-100 Single unders

-Jog 200 m

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 30 minutes:

Minute 1 – 30 Double-Unders

(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)

Minute 2 – 10 Burpees on to 45 lb plate (Must stand tall on the plate)

Minute 3 – 15 Russian Kettlebell Swings (53/35)

*Must meet all Rx standards and complete all reps to be Rx. If you do, your score will be 550.

Buy-Out

Buy Out: Rows/Rocks (No Measure)

Three sets of:

Bent-Over Barbell Rows x 8-10 reps @ 2111

Rest 30 seconds

Hollow Hold/Rocks x 60 seconds

Rest 30 seconds

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