12/12/16: Back Squats

/ CrossFit Revelation/

 

 

 

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UPCOMING EVENTS!

Monday, January 9th: CFR Open Kicks Off

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WOD:

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Boot Camp:

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A.) ARMAP 9

10m Walking Lunges w/ Plate over head

10 Burpees w/ plate

10m plate push

10 Squats w/ plate

B.) AMRAP 12

20 WB

30m Bag Push

10 Pull ups

30m Bag Push

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Back Squat: Find 3RM, then 95% x 3, 90%x3- every 3min

B.) AMRAP 12

20 WB

30m Bag Push

10 Pull ups

30m Bag Push

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  Back Squat: Find 3RM, then 95% x 3, 90%x3- every 3min

B.) AMRAP 12

20 WB

30m Bag Push

10 Pull ups

30m Bag Push

Post results to SugarWOD!

Optional: EWOD/CoreWOD