Freaky Friday

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

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Warm-up

Warm-Up #3 (No Measure)

2 Rounds

20 Box Step-Ups

20 Push-Ups

20 Sit-Ups

10 Ring Rows

Metcon

Metcon (AMRAP – Reps)

With a partner, Perform 4 sets each against a 5-minute running clock, for max reps of:

Row 500 Meters

immediately followed by as many rounds and reps as possible of…

10 American Kettlebell Swings (53/35)

10 Push-Ups

Rest 5 minutes between sets.

*Partner A will race through 5 minutes, then rest while Partner B races through 5 minutes – alternating back and forth for 40 minutes until each partner has completed four sets.

*Combine scores for one total.

Buy-Out

Tabata Cossack Squat (No Measure)

8 Rounds:

20″ ON/10″ OFF

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