Freaky Friday

Posted: 12th October 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.

Weightlifting

Power Clean (1, 1, 1, 1, 1, 1, 1)

Take 20 minutes and build to today’s 1-RM Power Clean

Metcon

For time: Bike/Burpee/WB/Swing/DB PP/Pull-up (Time)

For time:

30 Calories of Assault Bike

30 Burpees

30 Wall Ball Shots (20/14 lbs)

30 Russian Kettlebell Swings (70/53)

30 Dumbbell Push Press (50/35 lb DBs)

30 Pull-Ups

Buy-Out

Metcon (No Measure)

Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Turkish Get-Ups x 2 reps each arm

Rest 60 seconds

Jump Rope Practice x 60 seconds

Rest 60 seconds

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