Workout of the Day: Friday 281114 bringitoncrossfit.au Warm - TopicsExpress

Workout of the Day: Friday 281114 bringitoncrossfit.au Warm Up: Run 800m 15 x Rollover to V-Sit 15 x Mountain Climbers 15 x Squat Jumps 15 x BB High Pull Skill: 3RM Power Clean (add 5kg from 2 weeks ago) 5x3 @ 80%1RM WOD: In Teams of 4: AMRAP in 24 Minutes: 15 x KB SDHP @ 32/24 12 x HRPU 9 x Box Jumps @ 24/20 *The first 2 athletes alternating rounds in the first 12 Minutes then switch with the second 2 athletes for the last 12 mins. Team members must slap hands on turnovers. One athlete works at a time completing a full round before alternating with their teammate. Teams score is total reps completed. Cool Down: Hips, Hamstrings, Ankles (Spend 20 minute before/after class or at home working on this)

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