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CrossFit 8/18/2018

17
Aug

CrossFit 8/18/2018

Gymnastics Warm Up:
2 rounds
200m run
10 inch worm push up
10 bird dogs (each side)

Central Nervous System Prep:
3 rounds
15 banded goodmornings
5 box jump
30 second plank

Strength:
E(2nd)MOM – 4 Sets
5 deadlift @2020

PARTNER WOD:
20 Minute Partner AMRAP
400M Run (together)
50 Box Jump 24/20
50 Wall Ball
50 Pull Up
50 Russian KB swing
50 Burpees

Scaled: 14/10 – 35/25 – Jumping Pull Ups
Masters: 20/14 – 70/55
RX: 20/14 – 70/55

Intent: Use your partner and switch early and often! Enjoy the WOD!

Sweat Class
“Paid in Full”
EMOM – 5 rounds – Bike
:30 sec
Rest 1 min
Tabata Wall Balls
Rest 1 min
Tabata Jumping Pull Ups
Rest 1 min
EMOM – 5 rounds – Row
:30 sec

Intent: Have fun. Burning up some fat today!!!!