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CrossFit 4.18.17

17
Apr

CrossFit 4.18.17

Announcements

April Events:
WE WILL BE OPEN THIS SATURDAY FOR COMMUNITY
4/22- Gathering @ Wade’s Ranch. Check email for detail, all day event. Come and go as you please. Limited childcare available.

4/29- Community WOD @ The Trailhead. Join us at the Trailhead on the Trinity River for an outdoor Community workout *******9:00am START TIME*******

CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Russian baby-makers (5 per round)

Overhead Squat with PVC

Sit-ups or GHD Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP

10 Front squats (115/75#)

10 Bar facing burpees

Rest 3 min

Metcon (AMRAP – Reps)

8 min AMRAP

10 Toes to bar

30 Double unders

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

200m Run

10 Power snatch (115/75#)

(200m= 4 reps, 1/50m)

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