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Tues 12-1-15

Posted on Nov 30, 15

Warm Up:

500 row or 400 run

3 Rounds

Empty Bar

10 muscle snatches

10 ohs

1 length spiderman lunge stretch

 

WOD:

20 min Snatch work

work on form with most reps at 70-80%

 

After Party:

15 min AMRAP

10 power snatches (95/65)

20 kb wl (53/35 each hand)

30 t2b

40 ball slams (20/14)

50 cal row

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.