Freaky Friday

Posted: 27th July 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 (3 rounds) of:

Station 1 – 400 Meter Run

Station 2 – 30 Wall Ball Shots (20/14 lbs)

Station 3 – 400 Meter Run

Station 4 – 30 Pull-Ups

Station 5 – 15 Burpee Box Jump-Overs (24″/20″)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

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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