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Thursday September 22, 2011 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Thursday September 22, 2011

Natedawg, Steven, Kevin & Lindsey during FGB

Today’s Workout:

Spend 10 minutes working up to a heavyish Turkish Get-Up

then, with a partner:

5 Rounds: 1 partner bear crawls 25 feet and crab walks back to partner completing as many American KB swings during the walks. Switch. 1 Round = both partners completing swing/walk.

Then it’s Ten Minute Capacity Day!

To be completed in Heats of 4:

For Max Reps: 4 Minutes of Rowing (for distance)Rest 60 seconds
3Minutes of Kettlebell Swings (24/16 kg) Rest 60 seconds
2 Minutes of Back Squat (males = bodyweight; females = .75 x BW) Rest 60 seconds
1 Minute of Shoulder to Overhead (95/65 lbs.)
Scale as necessary.
Post your reps completed for each movement here

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