Tuesday 10/16/12

FITNESS
A. 3 sets of:
Goblet Squats x 8-10 reps @ 30X1
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Flutter Kicks x 45 seconds
Rest 45 seconds
B. 12 minute AMRAP of:
Thrusters x 15 reps
200 Meter Run

CROSSFIT TEAM
*if you are on a strength program you will not do part A or B*
A. Every two minutes, for a total of 20 minutes, complete:
Clean x 1 rep
Build load over the course of the 20 minutes (10 attempts).
B. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 3 reps @ 90%
Rest 3 minutes between sets.
C. 3 sets for time of:
Run 400 Meters
50 Double-Unders
25 GHD Sit-Ups
Rest 3 minutes

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