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Mon 8-24-15

Posted on Aug 23, 15

Warm Up:

3 rounds of:

30 sec samson stretch (each side)

10 bottoms up kb press (each hand)

12 banded pull aparts

 

WOD:

Every 2 mins for 12 mins Bench Press

5 @ 55%

5 @ 65%

3 @ 75%

2 @ 85%

2 @ 90%

1 @ 95%

When the clock hits 12:00 begin 1 bench press every 3 minutes for 9 mins (3 sets):

1 @ 101-105%

 

After Party:

10 min AMRAP:

– 3 strict pull ups

– 5 c2b

-7 kipping pull ups

– 9 push 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.