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190405

5
Apr

190405

Announcements

Join us Saturday April 13th from 10 AM – 1 PM for our CrossFit Kids Easter Egg Hunt Challenge.

CrossFit Pally – CrossFit

Weightlifting

Cluster (5×3)

Clean from floor into thruster….or think of it as a thruster that starts from the ground every time
Cash out: 100 Tuck Rocks

https://www.youtube.com/watch?v=WX-74MQkolM&feature=youtu.be

Metcon

Metcon (AMRAP – Rounds and Reps)

12″ AMRAP

20/16 cal row

5 strict pull-ups

5 strict HSPU (scale 10 pike push-ups)

1″ plank on stability ball (elbows move in circular direction)

Hybrid Bootcamp metcon

Bootcamp option:

Strength: 5×3 Front Squats, increase weight, work up to a 3 rep max.

Cash out: 100 tuck rocks

Same wod as Crossfit.