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Saturday, April 27th: CrossFit with Dana!

26
Apr

Saturday, April 27th: CrossFit with Dana!

Alpine CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Jog

then:

2 Rounds

10 Bottoms Up KB Lunge w/ Press

10 Box Step-Overs

10 Partner Wall-Balls

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 Partner AMRAP

60 Double Unders

20 Hang DB C&J (50/35; Alternating Every 5 Reps)

*One Partner finishes a full round before the other starts-one partner works at a time)

-4:00 Rest-

Performance: 10:00 PAMRAP

60 Plate Jumps (15lb Plate)

10 Double DB Deadlift

10 Double DB Push Press

-4:00 Rest

Metcon (AMRAP – Reps)

10:00 Clock

400m Run

15 Box Jumps

ME Wall-Balls in Remaining Time (20/14)

*Score is WB Reps

Endurance

Metcon (8 Rounds for time)

Eight sets of:

Run 800 Meters @ 85% of 1-Mile PR Pace

Rest 2 minutes

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