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Tues 9-15-15

Posted on Sep 14, 15

Warm Up:

400m run

10 empty bar front squats

10 empty bar push presses

10 empty bar thrusters

 

Pre Game:

Seated box jumps 3×5

 

WOD:

Front Squat & Jerk (push or split)

1-1-1-1-1-1

 

After Party:

4 rounds for time

12 thrusters (95/65)

12 t2b

* 12 min time cap

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.