CFRE Birthday WOD #3 9/2/15

Sep 1st, 2015

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Category: WOD

CFRE Birthday WOD #3 9/2/15


CrossFit Rugged Edge – CrossFit

Happy Birthday Jeremiah Hamon!!!

400m Run (No Measure)

run 400m at a comfortable pace!

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:

High Knees

Butt Kickers

Alternating Toe Touches

A-skip

Walking Lunges

Perfect Stretch

Deadlift (10@55, 8@60, 6@65, 2×4@70)

The Lamentations of Jeremiah! (Time)

20 RFT: (RX) 1 Deadlift (225, 135), 3 Burpees, 5 Pullups. After every 5th Round… 400m Run. (RXplus) 1 Deadlift (275, 185), 3 Burpee Box Jumps (24, 20), 5 Pullups. After every 5th Round… 400m Run with Med Ball (20, 14).
30 Minute Time CAP for RX!!! No Time CAP for RXplus!!!

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