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

Tuesday

October 14, 2014

Main – CrossFit

THERE IS PAIN THAT HURTS YOU – AND THERE IS PAIN THAT CHANGES YOU

CFSF dynamic warmup (No Measure)

3 Rounds:

10 PVC Pass-Throughs

10 Toe Touches

10 Butt Kicks

10 Overhead Squats

10 Sit-Ups

10 Push-Ups

10-15 Sec Samson Stretch Each Leg

Death by Power Cleans (AMRAP – Rounds and Reps)

20 Minute Running Clock

On the 1st Minute – 1 Power Clean

On the 2nd Minute – 2 Power Cleans

On the 3rd Minute – 3 Power Cleans

Rx Weights – 135/95

Continue as far as possible.

If unable to complete a set, start over with 1 rep until total time is called.

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