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8/22/17

22
Aug

8/22/17

CrossFit BattleCry – CrossFit

Announcement

The Box will be closed this friday in preparation for Fitness Under Fire

Rings Warm up (No Measure)

30 Jumping jacks

Then

3 Rounds

30 Seconds Ring Rows

30 Seconds Wall Sit

30 Seconds Pushup Position Plank

30 Second Bar Hang

Back Squat (Find 3 Rep Max)

Joystick (Renegade) (AMRAP – Reps)

3 sets

AMRAP 3:

30 UB dubs

20 KBS 70/53 (American swings)

10 HSPU

*Rest 1 min between AMRAPs*

**SCore for total reps. Begin where you finished**

Joystick (Battlecry) (AMRAP – Reps)

3 sets

AMRAP 3:

30 UB singles

20 KBS 53/35 (Russian swings)

10 HRPU

*Rest 1 min between AMRAPs*

**SCore for total reps. Begin where you finished**

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

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