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12/29/2017

29
Dec

12/29/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (10 Good Mornings

10 Squats

10 Pass Throughs)

Rowling (No Measure)

3 Attempts at each

100m Stop

100m Fewest Strokes

100m Speed

Metcon

Fight Gone Bad (AMRAP – Reps)

3 Rounds for reps

H – 1 min Row for cals

1 min Wall Balls 10/6

1 min Kettlebell Swings 44/26

1 min Shoulder to Overhead 45/33

1 min Box Jumps 16/12

1 min Rest

F – 1 min Row for cals

1 min Wall Balls 14/10

1 min Hang Power Cleans 75/53

1 min Shoulder to Overhead

1 min Box Jumps 20/16

1 min Rest

P – 1 min Row for cals

1 min Wall Balls 20/14

1 min Hang Power Cleans 75/53

1 min Shoulder to Overhead

1 min Box Jumps 24/20

1 min Rest