07.08.14 Tuesday

Main – CrossFit

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Max Burpees in 2 min (AMRAP – Reps)

Metcon (AMRAP – Reps)

In 10 min
200m run buy-in
75 Sit Ups
45 KBS (54/44#)
Then max reps Power Cleans (135/95#) in remaining time
Score is max rep Power Cleans

After Party

AP: 50 Russian Twist with Plate (45/25#)
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6:00am CF Lite class5 Rounds:
5 DB Thrusters (35/25#))
10 Ring Dips
15 DU/ 30 SU

AP: Plank holds 4 x 30 seconds
Alternate between regular and side planks

QOD: Did you know our shipment of Progenex has arrived! And we have Peanut Butter Chocolate Smash Recovery!