Throwdown Thursday

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

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Warm-up

Lunge Warm-up (No Measure)

Jog 300 m

Shuffle rig length 2 x

Skip rig length 2 x

20 KB Swings

20 Squats

6 Walking Lunges

6 Reverse Lunges

6 Lunges with KB(s)

Weightlifting

Front Rack Lunge (10, 10, 10)

Three sets of:

Barbell Loaded Alternating Reverse Lunges x 10 reps each leg @ 20X1

Rest 2 minutes

Weighted Pull-Up x 2-3 reps

Rest 2 minutes

Metcon

Three rounds: Thruster/Pull-up/Run (Time)

Three rounds for time of:

10 Thrusters (135/95 lbs)

20 Pull-Ups

400 Meter Run

Buy-Out

Tabata Slingshot Step-Ups (No Measure)

Get a Rogue Block and a slingshot.

8 Rounds:

20” ON/10″ OFF

Step-ups

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