10.29.14 Wednesday

CrossFit Equality – CrossFit

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Metcon (AMRAP – Reps)

Power Snatch
3 minutes to complete a total working load of (2000# / 1400#)
Athlete chooses weight to reach total working load

Ex: 95# x 21reps, 65# x 30reps etc

Metcon (AMRAP – Rounds and Reps)

12min AMRAP
5 Ring Dips
10 Back Squats (135/95#)
15 Box Jumps (24/20″)

After Party

AP: Partner Facing Plank Push
AP: 20 Alternating T-Planks

6:00am CFLite Class
5 KB snatch (each arm)
5 KB push press (each arm)
5 one armed Russian KBS (each arm)
5 lunges with KB to chest (each leg)

QOD: Do you believe in ghosts?

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