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Bye, Bye 20.17

29
Dec

Bye, Bye 20.17

Alpine CrossFit – CrossFit

Announcements

If you’re looking to start the New Year off with someone keeping you accountable to your nutrition and fitness, this is the challenge for you!

Details here:

https://app.wodifyrise.com/Event/Event.aspx?u=opennutritionprep2017

Warm-up

10 min Warm-up (No Measure)

400 m slow jog:

12 Each:

Jumping Jacks

Horizontal and Forward Leg Swing

Squat Toe touches

Supine Hip Bridges

Fire Hydrants

Iron Cross

Lunges With Twist

Push-Ups

Sit-Ups

Supermans

Metcon

38 min time cap on this full workout

Power Hungry (Calories)

3 min max cal Assault Bike
Rx+ ONLY!

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
-#95/#175 for women RX

-#55 KB Rx for women

-Masters: Thrusters (115/75) DL (205/145) KB (55/35)

-Only the Rx+ folks will do the AB buy-in and Row cash out

The Black Lung (Distance)

3 min max distance Row
Rx+ ONLY

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