Workout of the Day

September
7
2017

False Alarm

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Jason Grammer will be at gym around 4pm tomorrow till about 6pm to dry needle anyone with anyone that has any injuries or soreness! It will be free for anyone that wants to try it out.

Open gym tomorrow from 9 – 11am. Team Wod at 9:30am.

Please sign up for Bod Pod if your doing body fat % loss challenge as its next Tuesday.

Warm-up

Warm-up

400m run with last 50m behind backwards jog

Front Squat (3 x 4 @ 80% 1RM)

Metcon (AMRAP – Reps)

AMRAP in 10 min:

2 squat cleans #115/85 mrx#95/65

50 double unders

4 squat cleans

40 double unders

6 squat cleans

30 double unders

8 squat cleans

20 double unders

10 squat cleans

10 double unders

RX+

#155/105

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