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Fri 8 – 28 – 15

Posted on Aug 27, 15

Warm Up:

Every min on the min for 9 mins

Min 1 : 2 bottoms up tgu ( 1 each arm)

Min 2 : 20 air squats

Min 3 : 3 wall walks

 

WOD:

Take 15 mins to find a 8 rep max thruster ( from floor, no thrust jerks allowed)

 

After Party:

Every min on the min for 12 mins

Min 1 : 30 sec max calories on rower

Min 2 : 30 sec max pull ups

Min 3 : 30 sec max thrusters ( 95/65)

* record total rep count*

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.