Sun20151018

 In WOD

CrossFit Crescent – CrossFit

 

Strength

Paused Front Squat (3 RM)

12 min to find your 3 RM with 3 sec pause in the bottom position of the front squat.

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

18 Jumps over the ab mat

12 Front rack KB lunges 44/26

6 Sit Ups

Sport WoD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

18 Front rack KB lunges 53/35

12 Burpee over the ab mat

6 KB sit ups

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