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Powerlifter does CrossFit

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Friday 8/19/16

Register for classes HERE


Game Day Friday
Wallball Tennis

Set up:
Divide everyone in to two groups. Set up a row of 4-5 boxes across the middle of the room. This will be the “net”. Use a 14# wallball.

How to Play:
As in a game of doubles tennis, teams volley the medicine ball over the “net.” After each toss, the athlete must complete one burpee, and the ball must bounce once on the opposite side of the “net” before being caught. If at any point an athlete forgets to do a burpee a point is give to the other team. If the ball is dropped or if a team fails to return or catch the ball, a point is given.  Play to 5. The  the losing team must perform 10 medicine-ball cleans.

Back Squat
Establish a 5 RM or add 5-10# from last week


400m Run
15 Clean & Jerk 135/95#
3 Rope Climb
400m Run
12 Clean & Jerk 135/95#
2 Rope Climb
400m Run
9 Clean & Jerk
1 Rope Climb

WOD Courtesy: CrossFit Linchpin “test 12