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FIT 4/21/2017

Posted on by dafactoryadmin


Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

HITTA HITTA PARTNER WOD

First a Buy-In Of,

400m Weighted Run

45/25lbs – 35/15lbs – 25/10lbs

Then 10-8-6-4-2 Of,

Squat Clean Thruster

115/85lbs – 95/65lbs – 75/45lbs

2 Rope Climbs

20ft – 15ft

50 DUBs

Then,

30 Muscles Ups

Then 4 Rounds Of,

7 Burpee Box Jumps

30/24″ – 24/20″ – 20/12″

14 Calorie Row or Bike

21 Wall Balls

20/18lbs – 20/12lbs – 18/12lbs

Lastly a Buy-Out Of,

400m Weighted Run

45/25lbs – 35/15lbs – 25/10lbs

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