CFRE Female Friday WOD 7/10/15

Jul 9th, 2015

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Category: WOD

CFRE Female Friday WOD 7/10/15


CrossFit Rugged Edge – CrossFit

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

Power Clean (5@55, 5@65, 1×3@75, 1×3@80)

make sure you don’t take more than 10 seconds between reps!

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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