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09/18/15

18
Sep

09/18/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Clean/Squat/Dip (No Measure)

3 Rounds

5 Power Cleans 135/95lbs

5 Front Squat 135/95lbs

5 Strict ring dips

Strength

C1: RDL’s (5 x 5)

C2: GHR’s (5 x 6 )

Competition Strength

D: Clean and Jerk (Find your 1RM)

Conditioning

E: Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Competition Conditioning

F: ‘Pennies’ (Time)

6 Squat Cleans 225/135

6 Muscle-ups

Run 400m

6 Squat Cleans 225/135

6 Muscle-ups

Run 400m

6 Squat Cleans 225/135

6 Muscle-ups

Run 400m

6 Squat Cleans 225/135

6 Muscle-ups

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