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Tuesday, March 25, 2014

Wed March 19 On-Ramp to Crossfit Bootcamp-Kettle bell swings, Pushups, situps, Wallballs, Box Jumps

Warm Up
400m Run
20 Back Extensions
10 Pushups
Spiderman Crawls
Bike Stretch

Skill/Strength
EMOM 5 min
10 Front Squats

WOD
2 Rounds
1 min AMRAP each station

KB swings
Push Ups
Situps
Wallballs
Box Jumps

1 min Rest

My personal Score:
                              Rnd#1 Rnd#2 Total
KB Swings 26 lb    22       25        47
Push ups                 25       30        55
Situps                     29        32       61
Wall Balls 14 lb     26        30       56
Box Jumps              21        24       45
                                    Total Reps 264

Post WOD Stretch
Figure 4
Chest/Shoulder Stretch

Cashout
2 Laps
Farmers Carry (10#/25#)