Workout 09/11/2013

Crossfit:

Warmup
Mobility

9/11 MetCon:

2001 Meter Run
11 Box Jumps 24
11 Thrusters (first two at 135#, then dropped to 95#)
11 Burpee to Chest to Bar Pullups (scaled to regular pullups)
11 Power Cleans 135#
11 HSPU
11 KB Swings 32kg
11 Toes to Bar
11 Dead Lifts 225#
11 Push Jerks 95#
2001 Meter Run

Time: 32:15

Core:
5 min EMOM:
10 frog situps with 24kg KB, then 10 second hold on parallel bars

Lunch:
Bodyfit class – 35 mins of 30 sec rounds of:
Medicine ball slams (15lb)
Burpees
Kettle bell swings (two 25 lb KBs)
Banded arm swings
Rope pull/whip
V-Sit with med ball touching feet
Chest press with 15lb DB with hips raised and feet flat
Reverse get ups

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