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CrossFit Class 10/30

29
Oct

CrossFit Class 10/30

CrossFit Class
AOTM for 10 Minutes
M1: 3 Power Cleans + 3 Jerks
M2: 5 Slow Strict Pull Ups or Negative
In Teams of 2 For Time
150 Pull Ups
150 Push Ups
150 Sit Ups
150 Synchro Air Squats
Strength & Conditioning Class
3 sets of
8 – 12 DB Bench Press
8 – 12 Close Grip Push Up or Bar Dips
8 – 12 Overhead Band Tricep Ext.
3 sets of
8-12 DB Row (External Torque)
8-12 DB Pull Over
8-12 Biceps Curl
AOTM for 14 Minutes
Alternating lunge Jumps for max reps
Row for max Cals