Tuesday – October 6, 2015

Posted: October 5, 2015 by CrossFit NE Georgia in Workouts

Lisa SDL

CrossFit NEGA – CrossFit

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Metcon (Time)

4 Rounds for Time:

Run 400m

*Rest 15 seconds between rounds*

4 Rounds:

Run 200m

*Rest 15 seconds between rounds*


Metcon (AMRAP – Rounds and Reps)

7 min. AMRAP

4 Pull-Ups

4 Dips

7 Thrusters #45/#30*

*Penalty for dropping an empty bar on the floor = PVC pipe*

*Rest 3 min.*

7 min. AMRAP

9 Wall Ball #20/#14

6 Burpees
Score = Total number of rounds & reps

*Scale Accordingly*


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