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Fri 5-22-15

Posted on May 21, 15

Warm Up

3x’s

10 arm circles

10 push ups

10 scapula pullups

20 hand to hand kbs

 

Pre Game

Take 10 mins to find a heavy (or 1rm) Push Jerk, then at the 10 min mark begin 6 touch and go push jerks at 65% of todays heavy EMOM for 6 mins.

 

WOD

50 c2b

75 kbs (70/53)

100 du’s (300 su’s)

 

After Party

practice some sort of hand stand work (freestanding, freestanding hspu, wall hspu, kip, strict,walking, holding or just get upside down)

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.