Pumpppppp DAYYYYYY

Posted: 27th June 2018 by jruffing27 in Uncategorized
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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

Metcon (AMRAP – Reps)

Every 2 minutes, for 30 minutes (5 sets):

Station 1 – 450/350 Meters of Rowing

Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (70/53)

Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)

Buy-Out

Metcon (No Measure)

Three sets of:

Diamond Push-Ups x 20-30 reps @ 2011

Rest 60 seconds

Reverse Snow Angels x 20 reps

(slow and controlled)

Rest as needed

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