Throwdown Thursday

Posted: 29th September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-up (No Measure)

Row 250 m

10 PVC pip Thrusters

30 Double Unders

15 Push-ups

20 Box Step-ups

10 Dips

Row 250 m

Metcon

Three 7 minute AMRAP’s (3 Rounds for reps)

Complete as many reps as possible in 7 minutes of:

20/15 Calories Rowing

10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many reps as possible in 7 minutes of:

40 Double-Unders

20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many reps as possible in 7 minutes of:

20 Box Jumps (24″/20″)

10/5 Ring Dips

Buy-Out

Roll out and stretch for 5-10 minutes (No Measure)

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