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Tuesday, March 18, 2014

Mon March 17 On-Ramp to Crossfit Bootcamp -Baseline

Warm Up 
2 Rounds

10 Pass Throughs
10 Reverse Passthroughs 
10 Romanian Deadlifts
10 Overhead Squats

Skill/Strength
Weight in + Body Fat %
Add points

WOD
Baseline

10 min AMRAP 

15 Squats
10 Sit-ups 
5 Push-ups 

Post WOD Stretch
2 Rounds
30 sec hold both legs
Seated knee hugs

Cashout

800m Run
Or 30 Burpees if no green (st pattys day)

( I opted to do the Burpees instead of running, even though I was wearing green socks)

Baseline Scores

HEAT #1
Julia 9 rnds + 26 reps
Trish 9 rnds + 16 reps 
Monica 8 rnds + 25 reps
Christine 7 rnds + 22 reps
Alisa 7 rnds 
Aja 7 rnds

HEAT # 2
Mauri 6 rnds
Carmen 7 rnds + 25
Erin 8 rnds
Carol 6 rnds + 25
Brenda 5 rnds
Madison 7 rnds + 25
Tracey 11 rnds