July 19, 2018

By Alpha Athletics Crossfit 412 | July 18, 2018

CrossFit:  Warm Up: 3rds 25 Double Unders or Singles 2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Bent Over BB Row (Underhand grip) :10 Superfriend Stretch + 4 Thrusters Strength: 4 x 8/8 Weighted Lunges Fastest 50m Keg Carry (3-4 reps) *On a 15min running clock* WOD: “Rock Salt” 3rds 25 S2OH (115/75) 25 Front…

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February 22, 2017

By Tony Fusaro | February 21, 2017

Warm Up: 400m Run 8min WAMRAP 8/8 MS Press 8 True Pushups 4 Burpee Broad Jump Strength: Bench Press All Levels: 3RM – go get a PR! Partner WOD: “Kenny and Dan” 12min AMRAP 5/5 Pullups 10 Burpee Box Jump (Alternating) Partner A) 10 Alternating DB Snatch Partner B) 10 Slam Ball *Partners switch each…

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