Friday – August 7, 2015

Posted: August 6, 2015 by CrossFit NE Georgia in Workouts

Mandy and Ashton DONE

CrossFit NEGA – CrossFit

Don’t forget the Body Fat Truck will be here today 3:00pm – 7:00pm. Sign up at http://www.signupgenius.com/go/10c0c44a8a723a3fc1-crossfit96

View Public Whiteboard

Warm-up

Warm Up Sets for Strength (No Measure)

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

Weightlifting

Back Squat (5 reps @ 85%, 3 reps @ 75%, 1+ rep @ 95%)

Metcon

Metcon (Time)

Run 1000 Meters

30 HSPU

Row 1000 Meters
***Scale accordingly***

Cash-Out

Metcon (Time)

3 Max Sets of 95/65 Lb Thrusters

with 2 Min Rest between each set
*Scaled accordingly*

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