8/4/14 – CrossFit Fixx
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8/4/14

3
Aug

8/4/14

Main – CrossFit

Warm-up

3min jumprope
20 barbell DL
20 barbell BS
20 ring rows

Skills

5min working on TU skill

Strength

Front Squat (3×1)

Follow Front Squat with:

3X1 Kanga Squat

WOD

Metcon (Time)

15 Strict Pullups
1 DL
12 Strict Pullups
1DL
9 Strict Pullups
1DL
6 Strict Pullups
1 DL
3 Strict Pullups
1DL
Record Weight

Cool Down

3 Min Run
2RDS: 15 slow Hip ext.+ 10 Dragon Levers

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