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CrossFit Class 10/27

26
Oct

CrossFit Class 10/27

CrossFit Class
ZOMBIE WOD
Stagger Humans and Zombies
Humans Get a 30 second Head Start
5 Rounds
AMRAP in 5 Minutes of:
800 Meter Run
Max Bear Complexes with Remaining Time 95/65lbs
Rest 3 Minutes
*For Zombies: For every human you pass on the run you add 1 bear complex to your reps.  You must be dressed up to be considered a zombie!
Strength & Conditioning Class
3 sets of
Kneeling DB Press 8-12 per arm
Supinated Inverted Row 8-12 (BB on Rack)
Reverse Snow Angels 8-12
3 sets of
1 Arm DB Standing Row 8-12 per arm
DB Biceps Curl 8-12
Rolling Tricep Exetension 8-12
AMRAP in 14 Minutes
10 Alt Lunges
10 Burpees
Rest 30 s