Main - CrossFit View Public Whiteboard: - TopicsExpress

Main - CrossFit View Public Whiteboard: bit.ly/1vOG1ni Warm-up Warm Up #2 (No Measure) Complete 2 rounds Row 300m 15/15 x Step Ups 10 x Bent Rows 10 x Push Ups 10 x Hang Cleans 2/2 x Turkish Getup Stretches: T-Spine Smash, Pec/Lat, Glute/Ham Tack & Floss Strength & Skill Cycle movements. Keep 2 minutes between reps on DL. Create POA on DLs before lifting.....try to hit the last two rounds at 90% plus. Deadlift ([7-5-3] 5 Rounds of 3 to 5 reps ) Dynamic Push Ups (Split to choosing, but total 150 reps.) Metcon Metcon (No Measure) 09Oct2014 .......Easy Listening. :-)........ Back 135# / 95# -or- Front 115# / 80# -or- Over 95# / 65#

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