Friday – September 18, 2015

Posted: September 17, 2015 by CrossFit NE Georgia in Workouts

Lucia Shoulder Press

CrossFit NEGA – CrossFit

View Public Whiteboard

Weightlifting

Power Clean (5×5)

5 UNBROKEN Power Cleans (increase weight each set)

Rule Today = You can’t move your feet

Metcon

Metcon (Time)

4 Rounds for Time

15 Box Jumps 30″/24″

Run 400m
Remix:

4 Rounds for Time:

10 Box Jumps

Run 200m

Cash-Out

Metcon (No Measure)

3 Rounds NOT for Time:

20 GHD Sit-Ups

25 Hip/Back Extensions
Remix:

3 Rounds NOT for Time:

20 Sit-Ups

10 Good Mornings with PVC pipe or empty bar

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