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Saturday, July 22nd

21
Jul

Saturday, July 22nd

Alpine CrossFit – CrossFit

Warm-up

Knee Tag Warm-up (No Measure)

In pairs players try to tag their opponent’s knees, whilst at the same time trying to avoid them tagging their own knees.

-Winners move on to face each other

-Losers go to the toilet bowl

Metcon

Metcon (2 Rounds for time)

4 Rounds for time:

Run 400 m

10 Tire Flips

When the clock hits 11….4 rounds for time w/ partner:

30 Push-ups

30 Sandbag front load squats (#80/#64/#48)
In teams of two, one partner flips while the other runs. (each person is running twice and flipping twice)

Part two :reps can be partitioned however partners see fit

Cash Out

This is optional

1-Mile Run (Time)

Max Effort 1-Mile Run

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