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Tuesday August 26th 2014

Main – CrossFit Group WOD

September is just around the corner. A great time to settle back into your disciplined routine. Know of someone else who could use the same routine as you? Quit hogging all the CrossFit! Introduce us 🙂

Attention! Change of plans on the Black Tusk Hike. We’re going to make it a single day journey. To the top and back. We will do it Sunday. That means an early start. We’re hammering out details on the BFIT Days FB page: https://www.facebook.com/groups/458460927587227/

Air Squats/Push Ups/Pull Ups (No Measure)

3 rounds of:

8 Air Squats – 15 second hold at bottom of squat
6 Push-ups – 15 second plank
4 Pull-ups or Ring rows – 15 second top position hold

Farmer’s Carry (400M as heavy as you can go. Measurment is weight.)

We have a 30 minute workout coming up. After your farmers’ carry, please start warming up the deadlift.

08262014 Deadlift/DUs/Burpees (10 Rounds for reps)

10 1-minute rounds of:
3 X Deadlifts RX=275/185
20 X Double Under
Max reps burpee

Rest 2 minutes between rounds.

Score the number of burpees completed each round.

Scales
Intermediate Deadlift = Bodyweight
Fitness/Beginner Deadlift = 45-95lbs
RX+ = 315/225
Single Unders = 20

Big Note!!!! Burpees is the measurement. Not shitty looking deadlifts! Use a weight that is “Touch n’ Go”

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