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Wed 3-11-15

Posted on Mar 10, 15

Warm up:

2 rounds of:

10 kettle bell deadlifts

20 hand to hand kbs

30 monster walks (15 out/15 back)

 

WOD:

Deadlift

10 @ 50%

10 @ 60%

8 @ 75%

6 @ 85%

4 @ 90%

– rest 2-3 mins between sets

 

After Party:

10 EMOM

Min 1: tire flips 1 length (or max)

Min 2: Yoke Carry 1 length (heaviest possible)

(partners can alternate minutes)

 

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.