Freaky Friday

Posted: 21st April 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Burgener Warm-Up Circuit (No Measure)

10 PVC Pass throughs

10 Down and Finish w/ PVC

10 Push-ups

10 Elbows High and Outside w/ PVC

10 Muscle Cleans w/ PVC

20 Push-ups

10 Drop Cleans – 2″, 4″, 6″, Bottom w/ PVC

10 Hang Squat Clean w/ Bar

Weightlifting

Power Clean (1, 1, 1, 1, 1, 1, 1, 1)

Take 15 minutes and build to today’s 1-RM Power Clean

Metcon

The 30’s (Time)

For time:

Row 30 Calories

30 Burpees

30 Wall Ball Shots (20/14 lbs)

30 Russian Kettlebell Swings (70/53)

30 DB Push Press (50/35)

30 Pull-Ups

The 30’s (Time)

For time:

Row 30 Calories

30 Burpees

30 Wall Ball Shots (20/14 lbs)

30 Russian Kettlebell Swings (70/53)

30 DB Push Press (50/35)

30 Pull-Ups

Buy-Out

Tabata Eccentric Hanging Knee Raise (No Measure)

8 rounds

20″ ON/10″ OFF

Hanging Knee Raise @ 3011

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