CFRE WOD 7/17/14

Jul 16th, 2014

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Category: WOD

CFRE WOD 7/17/14

Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

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.

Hang Power Snatch (5 sets of 2 @ 65%)

Randy (Time)

For Time:
75 Power Snatches, 75#
the prescribed weight is for both men and women!!! but… scale the weight accordingly.

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