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Fri 9- 15- 2017

Posted on Sep 14, 17

Warm Up:

Run or Row

3 Rounds

20 du’s/ 40 su’s

10 med ball push ups

20 plank shoulder taps

 

Strength:

Bench Press

2- 2- 2- 2- 2 AHAP

 

WOD:

11 min AMRAP

6 bmu

9 dl (255/175)

12 box jumps

** bmu scale

– 1 pull up 1 dip

or

– 2 burpee pull ups

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.