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13
Mar

031317

CrossFit 285 – CrossFit

Warm-up

General warmup 2 (No Measure)

5 rounds around rig of the following:

1 lap Jog forwards

1 lap jog backwards

1 lap jog laterally right

1 lap jog laterally left

1 lap high knees

1 lap butt kicks

1 lap walking lunges

1 lap handstand walk (anyone?)

mobilize hips and shoulders

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

Ascending Ladder

3 Kettlebell Swings, 24/16kg

3 Goblet Squats, 24/16kg

3 Burpees

6 Kettlebell Swings, 24/16kg

6 Goblet Squats, 24/16kg

6 Burpees

– Continue adding 3 reps until time expires.

Accessory

Metcon (No Measure)

3 Super Sets

20 Wallball Sit-ups

20 Banded Goodmornings

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