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Fri 1-8-2016

Posted on Jan 7, 16

Warm Up:

Run or Row

3 Rounds

Empty Bar

10 DL

10 Muscle Cleans

10 Split Jerks

 

Strength:

Split Jerk

Work up to a heavy single

 

WOD:

12 min EMOM

Min 1 : 15/12 cal row

Min 2 : 5 burpee box jumps & 5 push ups

 

After Party:

50 toes to rig

 

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.