February 20, 2015
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Main – CrossFit
“Nobody’s a natural. You work hard to get good and then work to get better. It’s hard to stay on top.”
CFSF Warm Up 1 (No Measure)
200m Run
then,
3 rounds:
10 air squats
10 PVC pass thrus
10 sit ups
10 supermans
5 burpees
Prince Ali (AMRAP – Rounds and Reps)
32 min AMRAP
32 Ab-Mat Sit Ups
32 Push Ups
32 Thrusters (95/65)
32 KB Swings
3 Rope Climbs – 200m Run After
Each Climb
