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Labor Day 2017

3
Sep

Labor Day 2017

Alpine CrossFit – CrossFit

Announcements

Athletes please come to the 8:00am or 9:00am for this awesome Hero WOD

Stay for our In-house weightlifting meet kicking off at the 9:00 class!

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

WOD Review

Build in clean weight

Warm-up lats and calves in between

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

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