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Tues 12-15-15

Posted on Dec 14, 15

Warm Up;

500m row or 400m run

3 Rounds

10 deadlifts

10 cleans

10 strict press

 

WOD:

Split Jerk

1-1-1-1-1

(work up to a heavy weight and do all of these at the same weight)

 

After Party:

5 Rounds for Max Reps

Min 1 : max du’s (divide total by 3 for su)

Min 2 : push press (75/55)

Min 3 : box jumps (24/20)

Min 4 : rest

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.