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Saturday, September 15th: CrossFit with Dana!

14
Sep

Saturday, September 15th: CrossFit with Dana!

Alpine CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m jog, then…

3 Rounds

10 PVC Pass Through

10 Around the Worlds

5 CrossOver OH Squats

then…

Jump-Rope Warm-Up

Metcon

Metcon (AMRAP – Rounds and Reps)

17:00 AMRAPwith a partner, I go-you go format

40 DU’s (Sub= 2:1 Singles)

30 Sit-Ups

15/20 Calorie Row

10 Hang Power Snatches (95/65)

at 17:00 mark rest 3:00

at 20 – 24:00 build to a 3 rep hang power snatch

Hang Power Snatch (3)

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