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Saturday August 19th

18
Aug

Saturday August 19th

Alpine CrossFit – CrossFit

Warm-up

Warm-up 2 Rounds for Comradery: (No Measure)

-10 cal AB

-10 Plow 2 Straddle

-10 Bow and Bends

-10 Junkyard Dogs (5 per person)

-10 Over under (5each person)

WOD Review

Metcon (AMRAP – Rounds and Reps)

4,000m run AMRAP in teams of 2:

8 ab mat sit-up

10 pull-ups (RX+ C2B)

12 KB Thrusters (35/25) (RX+45/35)
While one partner runs a 400, the other does a rounds of the sequence above. Once that run is complete, partners switch, picking up where their partner left-off in the amrap. Record reps here and time below

Metcon (Time)

4,000m run
Please don’t let the look of this run intimidate you! We can scale in soooo many ways

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