Workout of the Day

September
11
2017

Aftermath

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Remember Bod Pod and 30 day challenge starts today. Please arrive 10 min early and make sure to wear compression shorts and females a sports bra and have nothing metal on.

Warm-up

Coaches Choice

Metcon (Weight)

Take no more than 10 min to establish max 5 rep “Bear Complex”

1 power clean

1 front squat

1 push press

1 back squat

1 push press

Can combine movements but must control back to the ground on last rep

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

7 thrusters #75/55

7 pull ups

7 burpees

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