Freaky Friday

Posted: 25th May 2018 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Buy-Out

Metcon (No Measure)

Two sets of:

Bulgarian Split Squats x 20 reps each leg @ 1010

Rest 60 seconds after each leg

Single-Arm Dumbbell Row x 8 reps @ 2110

Rest 60 seconds after each arm

Buy-Out 2

Metcon (No Measure)

Three sets of:

Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Rest as needed

Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0

Rest as needed

Kettlebell Biceps Curls x 8 reps

Rest as needed

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