September 5, 2020

By Alpha Athletics Crossfit 412 | September 4, 2020

DecathlonEvent 1 (Warm Up): Row TargetsEach athlete rows 3 times to try to get as close to the target as possible. 3 different lengths. Event 2: 21-15-9 Wall Ball/BF Sit Up Event 3: 10:00 to find 1RM Cluster, 3 attempts Event 4: Pick Your Path, Max Deadhang or Max Plank. All start together – last…

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October 18, 2018

By Alpha Athletics Crossfit 412 | October 17, 2018

CrossFit:  Warm Up: Shoulder DROM 3rds 10 Pillar with arm reach 10 Goblet Squat 10 EB Press 50m Sprint (Increase intensity across rounds) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3 x 7 (Build) WOD: “Bright Lights” For Time 4-8-12-16-12-8-4 Goblet Squat (53/35) Goblet Carry Sprint *WOD is performed in suicide…

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