April 18, 2018

Happy Rolling Rock Day to my beautiful wife and baby mama April!

Don’t forget Happy Hour this coming Friday at Hitchhiker Brewing in Sharpsburg.  Festivities begin when you get there!

Warmup:
Shoulder DROM
3rds
6/6 Bottoms Up KB Press
10 Pillar to Plank Press
10 KBS – American
5 Push Jerk (Build)
*Move your feet!*

Strength: Push Jerk
Level 1: 3×5 (+5)
Level 2: 5×3 (Build)

WOD:
“Tom and Jerry”
Partner :90s on :90s off
15/10 Cal AB
10 KBS (Russian)
Max Rep Burpee
*Work Complete at 80 Burpees or 10 Rds

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Alpha Athletics Crossfit 412

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