WEDNESDAY 160921

“Road Work V2”

On a 3:00 Running Clock:
Run or Concept2 Row, 400 Meters
As Many Repetitions As Possible of Pull-up

Rest 2:00 then,

On a 3:00 Running Clock:
Run or Concept2 Row, 400 Meters
As Many Repetitions As Possible of Hand Release Push-up

Rest 2:00 then,

On a 3:00 Running Clock:
Run or Concept2 Row, 400 Meters
As Many Repetitions As Possible of Sit-up

Rest 2:00 then,

On a 3:00 Running Clock:
Run or Concept2 Row, 400 Meters
As Many Repetitions As Possible of Squat

Note: Today is our third training evolution in preparation for the 24 hour Fundraiser Challenge of “Cindy” for Amanda. Athletes can pick their start station, but must honor the order of rotation. How many Athletes can “Rx” todays workout and achieve 200 or more total repetitions, with an average of 50 repetitions at each station?

Amanda-Fundraiser

24 Hours of “Cindy” for Amanda – October 1 & 2, 2016

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Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Our Light Workout will be HQ programming with modifications as needed.

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)

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Greg Amundson on his new book God In Me [Video]

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