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Fri 9- 11- 15

Posted on Sep 10, 15

Warm Up:

2 sets of

10 prisioner squats

10 hand to hand kbs

10 broad jumps

 

Pre Game:

2 sets

3 muscle cleans & 3 sott’s press ( from front rack position)

 

WOD:

Clean (full) & Front Squat

1-1-1-1-1-1

 

After Party:

Every minute on the minute for 10 mins:

7 wall balls (20/14 to 10′ target)

7 box jump overs

 

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.