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Wednesday 10/4/17

3
Oct

Wednesday 10/4/17

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Warm-up 2RNFT (No Measure)

400 meter run

2RNFT

30 jumping jacks

20 walking lunges

10 PVC pass throughs

5 burpees

Handstand Pushup Work (14 EOMOM (Pick One) 7 strict 14 kipping)

Today we are working on strict and kipping HSPU. If you don’t have HSPU work on kipping today or using a box and doing pike HSPU. If you have kipping work on strict.

14 EMOM (Pick One)

7 strict

14 kipping

Metcon

5RFT Dubs, Squat Cleans (Time)

5 RFT

50 dubs

5 squat cleans (185/125)

Int:

35 dubs

5 squat cleans (135/95)

Beg:

100 singles

5 squat cleans (95/65)

RX+

50 dubs

5 squat cleans (205/135)

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