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Wed 8-12-15

Posted on Aug 11, 15

Warm Up:

3 rounds

Sprint start on rower & power 10

10 wl steps

5 max height box jumps

2 tgu (each side)

 

WOD:

Every 3 mins for 15mins

200m row

7 burpees over the bar

Max back squats (155/105 no rack)

* score is weight moved (weight of back squats  x total reps)

 

After Party:

every 10 secs for 5 mins : jump as high a possible (added challenge, try getting up a ring 10′ above the floor as a target)

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.