Friday May 4th, 2012

On Rampers getting a little CRAZY….

Natalie, Dianne, Shannon

One more week until you are all BONA FIDE CROSSFITTERS!

Woot Woot!!

Finally Friday Peeps!! Lets get it!!

Warmup:

1 Mile Run or Row

MOB:

Groin/Hip Flexor/Back

 

MOD: Strength Bias

Back Squat

1-5R @ 60%

1-3R @ 70%

1-2R @ 80%

1-1R @ 90%

1-1R @ 95%

OHS

1-5R @ 60%

1-3R @ 75%

1-3R @ 90%

1-1R @ 95%

WOD: 3 RFT

30 Wall Situps

30 Med Ball Cleans (20/16)

 

 

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