07/14/2016


Centennial CrossFit – CrossFit

Warm-up

Warm-Up 7 (No Measure)

Spider Man

Duck Walk

Inside Outs/Outside Ins

Side Lunges

Frogger Burpees

2x:

10 SL KB Deadlifts

10 Push Ups

10 Tuck Jumps

10 Pull Ups

Weightlifting

Push Press (3-3-3-3-3)

XWOD

PVC Hop (2-1-2-1-2)

XWOD PVC Hop

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

100m Farmer Carry (Heavy)

20 O/H Wtd Walking Lunge (45/25)

15 Box Jumps

10 K2E

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