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Thurs 10-1-15

Posted on Sep 30, 15

Warm UP:

3 rounds

10 goblet squats

50′ walking toe touches

10 box jumps

2 wall walks

 

Pre Game:

review power snatch

 

WOD:

Every 2 mins for 20 mins

Power Snatch x 1.1 (this is a 2 rep power snatch but the “.” is a 5-10 sec rest between reps)

 

After Party:

4 mins max distance row

– rest 4 minutes

2 mins max distance row

– rest 2 minutes

1 min max distance row

* aim for an effort that will land you at 2000m or higher over the course of the after party

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.