CFRE WOD 1/22/15

Jan 21st, 2015

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Category: WOD

CFRE WOD 1/22/15

Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!
Don’t Run through the Automotive driveway! Use new path with pavers.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Bench Press (5@60, 5@70, 2@80. 2×2@85)

Metcon

AMBER ALERT!!!

Happy Birthday Amber!

(95/65)

3 RFT

1 rope climb

5 strict press

5 squat cleans

5 deadlifts

5 thrusters

5 snatch

5 OHS

5 push press

500 meter row

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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