09.22.14 Monday

Coach Jeremy's winning team!
Coach Jeremy’s winning team!

CrossFit Equality – CrossFit

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Front Squat (5 x 5 Pause Squats)

Light to medium weight focusing on form, elbows up
Pause for 3 second count in the bottom position

Max Strict Pull Ups

Max Strict Pullups In 10min
work on negatives, no bands

7min AFAP Burpee Broad Jumps (Distance)

7 min AFAP (as far as possible)
Burpee Broad Jumps (10m increments)

After Party

4 x 60sec plank holds
6:00am CFLite Class
Compare to 06.9.14
8 RFT:
200m Run
15 Med Ball Sit Ups (20/14#)
*every other run, run with med ball

QOD: Are you looking forward to below 90 temperatures this week?

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