June 6, 2019

By Alpha Athletics Crossfit 412 | June 5, 2019

Warm Up:Ankle Circuit 5min Double Unders / Practice3rds 100m Jog10 Hanging Knee Raises / T2B WOD: “Annie on the Run”50 – 40 – 30 – 20 – 10Double-UndersSitups400m Run

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June 7, 2018

By Alpha Athletics Crossfit 412 | June 6, 2018

Warm Up: 8min WAMRAP 20 Double Unders / Practice 10 Knee Hug Lunge Step :30 Plank Hold Current Alpha Members Strength: All Levels: Dips 4 x 6-8 *Use weight if necessary* WOD: “Annie on the Run” 50-40-30-20-10 Double Unders Situps 400m Run

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June 8, 2017

By Tony Fusaro | June 7, 2017

Warm Up: 8min WAMRAP 20 Double Unders / Practice 10 Knee Hug Lunge Step :30 Plank Hold Strength: All Levels: Weighted Lunges 4 x 6/6 WOD: “Annie on the Run” 50-40-30-20-10 Double Unders Situps 400m Run

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