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Tues 6-23-15

Posted on Jun 22, 15

Warm Up

EMOM for 9 mins

Min 1 : 50 du’s (60s practice)

Min 2 : Handstand walk for max distance (or practice holds)

Min 3 : Hang from pull up bar (relaxed, active, palms facing you, palms facing out, single arm etc)

 

WOD

Every 5 mins for 30 mins

500m row

5 S2OH (155/105)

10 burpees over the bar

* record slowest round

 

After Party

8 rounds of:

20 on/ 10 off max effort V 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.