Beer City WODs

Oct 26

By October 25, 2018 No Comments

Warm Up
3:00 Bike or Row

10m High Knees
10m Butt Kicks
10m Broad Jumps
10m High Knee Skipping
:30 Front Rack Stretch/arm

Barbell Only
2x
5 Clean Grip RDL
5 Clean Pull
4 Muscle Clean
4 Front Squats

Fitness Strength:
Front Squat, 5 x 6, 30X1 tempo on first rep of each set, climbing

Performance Strength:
Find 1RM Clean

Fitness Metcon:
21-15-9
Deadlift 185/115
HRPU

Performance Metcon:
21-15-9
Deadlift 225/155
HSPU

Jeremy

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Beer City CrossFit
70 Westside Dr.
Asheville, NC 28806

P: (828) 676-4362
E: info@beercitycrossfit.com

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