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Tues 9-22-15

Posted on Sep 21, 15

Warm Up:

50′ running forward

50′ running backwards

50′ over and unders

50′ inch worms

50′ bear crawl

50’burpee broad jump

 

WOD:

Front Squat w/ 3 sec pause on rep 1

2-2-2-2-2-2 ( these should be heavy but keep good form)

After Party:

100 du’s (200 su’s)

75 cal row

50 kb box step overs (53/35 in goblet squat position to a 20′ box)

 

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.