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Sat07/23/16

23
Jul

Sat07/23/16

CrossFit BattleCry – Kettlebell Club

Warm-up

sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

Hip opener 2 min hold ea leg

Metcon

Batman VS Superman (Time)

3 Rounds of:

20 snatches

40 swings

20 push ups

After you finish the 3 rounds complete:

3 rope climbs

400m run

(RX- 24kg/16kg RX+ – kg above RX and legless rope climbs)

(15 minute cap)
This is a 2 person VERSUS wod. So prepare to challenge a boxmate to the finish line! Give it your all, be a good sport, and have a great time.

Log weight used and rounds/reps completed if you cap. Also don’t forget to log who you partnered with.

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