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Wed 9- 30-15

Posted on Sep 29, 15

Warm Up:

3 rounds

Sprint start & power ten

50′ bear crawl

7 empty bar thrusters

7 squat thrusts ( burpee w/ no push up)

50′ backwards bear crawl

 

WOD:

5 sets of ( against a 2 min running clock)

10 Thrusters (95/65)

8 burpees over the bar

Max cal row in remaining time

– rest 3 mins

* score is total calories

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.