CFRE WOD 7/24/14

Jul 23rd, 2014

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Category: WOD

CFRE WOD 7/24/14


Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

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

Back Squat (5@60, 5@70, 5@75, 5@80.)

Front Squat (5@60, 3 sets of 5@65.)

Metcon 7/24/14 (AMRAP – Rounds and Reps)

15 Minute AMRAP: 9 HSPU, 21 Power Cleans (135, 95), 35 DU.

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