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10/11/2018

10
Oct

10/11/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

300m Run

10/10 Arm Circles

5/5 Hip Circles

10 Ring Rows

10 Squats

300m Run

10 Glide Throughs

10 Cossack Squats

5 Hip Pops

Weightlifting

Cossack Squat (4 x 8 each leg)

Gymnastics

H: Ring Rows (4 x 5)

F: Assisted Pull-ups (4 x 5)

Rx/P: Weighted Pull-ups (4 x 3 AHAP)

Metcon

Metcon (No Measure)

3 Rounds

5 min to complete

H – 8 Ring Rows

10 Front Squats 55/45

200m Run

F – 8 Assisted Pullups

4 Front Squats 155/103

300m Run

Rx – 8 Pullups

4 Front Squats 185/123

400m Run

P – 10 Chest to Bar Pullups

5 Front Squats 225/153

400m Run