Throwdown Thursday

Posted: 24th August 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Back Squat Warm-Up 4 (No Measure)

12 rounds (4 each) of:

Air Squat

KB Swing

Push-Up

Weightlifting

Back Squat (2, 2, 2, 2, 2)

Five sets of:

Back Squat x 2 reps

Rest 2-3 minutes

Metcon

Four sets for times: WB/TTB/PC (4 Rounds for time)

Four sets for times of:

20 Wall Ball Shots (20/14 lbs to 10′)

10 Toes to Bar

5 Power Cleans (155/105 lbs)

Rest 2 minutes

Buy-Out

Tabata Ring Hollow Hold (No Measure)

8 Rounds:

20″ ON/10″ OFF

*Jump and grab rings. No stepping up.

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