30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Thursday

August 07, 2014

Main – CrossFit

Give 110%. Don’t short change yourself. When it’s all said & done, you get out what you put in.

CFSF dynamic warmup (No Measure)

10 min –
2 rounds:
10 Arm circles forward – each hand
10 Arm circles backward – each hand
10 Pass-throughs
10 Side swings – each hand
10 Toe touches
10 Butt kicks
10 overhead squats
10 sit-ups
10 push-ups

Clean (5 sets of 3)

3 Position Cleans: 1 High Hang, 1 Above Knee, 1 From The Floor each Set

Split Jerk (5 sets of 3)

Working from the rack

Metcon (No Measure)

EMOM 10 Min
4 Clean + Jerks (even min.)
10 Deadlifts (odd min.)

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