10/17/16: AMRAP 15

/ CrossFit Revelation /

 

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UPCOMING EVENTS!

SUNDAY, November 6 @ 10:00am:  Donut 5k

Saturday, November 19:  CrossGiving (CFR Thanksgiving!)

Saturday, December 3 @ 8:00am:  MisFit Toys Throwdown

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WOD:

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Boot Camp:

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A.) 5x

20 Step ups w/ kettlebells

20 hip bridges (10 per leg)

B.) AMRAP 15

20 single-arm Kettlebell overhead lunges (10 per side)

25 KB Swings

30 Sit Ups

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A) Back Squat- in 10 min find 10 rep max, rest 3 min, 10 x 95% of first set, rest 3, 10x90% of first set

B.) AMRAP 15

20 single-arm Kettlebell overhead lunges (10 per side)

25 KB Swings

30 Sit Ups

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A) Back Squat- in 10 min find 10 rep max, rest 3 min, 10 x 95% of first set, rest 3, 10x90% of first set

B.) AMRAP 15

20 single-arm Kettlebell overhead lunges (10 per side)

25 KB Swings

30 Sit Ups

Post results to SugarWOD!

Optional: EWOD/CoreWOD