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Thurs 3-19-15

Posted on Mar 18, 15

Warm up:

EMOM for 9 mins

Min 1 – 45-60secs handstand hold (nose and toes)

Min 2 – 16 jumpling split lunges

Min 3 – 30-50 unbroken du (or practice)

 

Pre Game;

5 mins review split jerk

 

WOD:

10 mins to find a heavy split jerk (or a new 1rm)

 

After Party:

2 Rounds for time

500m row

20 hrpu

30 kbs (53/35)

400m run

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.