Saturday Sweatfest

Posted: 22nd April 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Pull-Up Warm-Up (No Measure)

20 Box Step Ups

15 Ring Rows

20 Hip Bridges

10 Pull-Up Kips

3-5 Strict Pull-ups

10 Pull-Up Kips

3-5 Strict Pull-ups

10 Kipping Pull-ups


“Trucker Dukes“ (AMRAP – Rounds and Reps)

In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):

45 Synchronized Burpees

followed by as many rounds as possible of:

Partner 1: 4 Muscle-Ups (or Strict Pull-Ups) + 10 Air Squats + 13 Sit-Ups

Partner 2: Prone Plank Hold

Partner 3: Rest

Continue to rotate through the stations until time is called.


ROMWOD (No Measure)

Perform today’s ROMWOD

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