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Saturday, Sept. 30th: LiftUp Autism! “Luke”

29
Sep

Saturday, Sept. 30th: LiftUp Autism! “Luke”

Alpine CrossFit – CrossFit

Announcements

We will run heats as athletes show up. Don’t forget to head to LiftUpAutism.org to donate!

Warm-up

Warm-up (No Measure)

Athlete Warm-Up Series:

400m Jog

3 Rounds:

6 Inch-Worms

12 Sampson Lunges

6 Front Squats w/ Barbell

WOD Warm-Up: 3-5 Rounds

3 Power Cleans (Building to WOD Weight)

10-15 Single Skips (Building to DU’s)

3-5 Kipping Motion (Building to Pull-Ups)

Lift Up Luke (AMRAP – Rounds and Reps)

5-Minute AMRAP:

4 Power Cleans, 155# / 105#

24 Double Unders

10 Pull-ups
To learn more about Lift Up Luke click here

“Lift Up Luke” First Timer (AMRAP – Rounds and Reps)

5 Minute AMRAP:

4 DB Hang Power Cleans

24 Plate Jumps

10 Ring Rows

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