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Wed 10-14-15

Posted on Oct 13, 15

Warm Up:

2 Rounds

15 banded pull aparts

25 close to wall ball throws

10 scapula pull ups

5 chest passes to wall from 10′

10 wide grip push ups

 

WOD

“Push Pull’

3-3-3-3-3

Bench Press

Weighted Chin Up ( palms facing you)

** alternate between a heavy set of 3 bench press and a heavy set of 3 chin ups, record heaviest of each. This is not for time.**

 

After Party:

8 min AMRAP

5 pull ups

10 push ups

20 du’s (60 su’s)

 

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.