140228 Friday

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1002644_10203074174393320_327896357_n

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-10:
Thruster,
K2E,
1-arm DB SDHP—>DB Snatch,
1-arm DB Walking Lunge.

Strength/Skill Development

A1. : Back Squat (4-6 x 4 sets. )

A2. : Renegade Row ( x 8-12 alternating arms x 3 sets. )

WOD

Metcon (Time)

30-20-10

DB Snatch -Alternating. (Moderately Tough NTE 65/45lbs)

1-arm DB Walking Lunge (Switch arms @ halfway)

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