Workout of the Day

September
27
2015

Ride out

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

warm up 11 (No Measure)

250m row

15 goblet squats

10 strict pull ups

5 ring dips

Clean (Take 20 min to establish 1RM clean)

Metcon (Time)

4 RFT:

12 power cleans #135/95 mrx #115/75

9 over the bar burpees

6 ring or bar muscle ups (3 strict pull ups, 3 ring dips)

20 min time limit

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