July 20, 2018

By Alpha Athletics Crossfit 412 | July 19, 2018

Warm Up: 8min WAMRAP 10 Face Pulls 10 Strict Burpees 100m Jog Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest from 7.5* Partner WOD: “Hotdog and Ketchup” 15min AMRAP Driveway Run 8 Burpees *Alternate rounds*

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June 13, 2018

By Alpha Athletics Crossfit 412 | June 12, 2018

Warm Up: Ankle Circuit 3rds 25 Double Unders /Practice 10 Banded Pullaparts 10 True Pushups 10 KBS (Build) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 7 (Build) WOD: “Belgium Chocolate” 25-20-15-10-5 Burpee 5-10-15-20-25 KBS – Russian (AHAP) *30 Double Unders after each round (3:1)

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