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tue 8/15/17

15
Aug

tue 8/15/17

CrossFit BattleCry – CrossFit


Announcement

we need volunteers for our event on the 26th. Please register at https://www.boxtribetracker.com/2104/reg

Solidify Warm Up (No Measure)

300 M Jog

10 Hand Walk outs

20 Pushups

30 Air Squats

40 Hollow Rocks

50 Plank Taps

Back Squat (15 minutes to do 3×12 Buiding)

Sappo (Renegade) (AMRAP – Rounds and Reps)

2×7 Min Amrap

7 Min Rest Between

100m sprint

10 Burpee box jump over 24/20

14 Alt DB snatch 70/50

Score total Rounds and Reps from both Amraps. Combine completed rounds and reps separately.

Sappo (BattleCry) (AMRAP – Rounds and Reps)

2 x 7 Min Amrap

10 Air Squats

10 Sprawl Burpees

14 Alt DB snatch 40/20
Score total completed rounds and reps separately.

cool down 6 (No Measure)

Shoulder Smash

Passive Bridge Hip Stretch using wall ball underneath

Banded shoulder stretches

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