Wednesday 121014

Wait, who's advertising what here? @dore_taylor @vpromenade @crossfit_white_river #villagepromenade #crossfitwhiteriver #cfwr

A photo posted by CrossFit White River (@crossfit_white_river) on

_______________

Crossfit Class

Strength

1a) 7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 60 sec.

1b) 7X2 Tempo KB Floor Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 60 sec.

Conditioning

For time:

Row 1k
200m Farmers Carry (2 KBs) 32/24kg
100 6″ Target Burpees

-Adapted by The Outlaw Way

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ON RAMP A-5

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Wall Ball
Thruster
Clean and Press
Jerk
KB Swings (click here for DEMO)
Ring Dip

_______________

3x3min AMRAPS of:

5 Wall Balls
4 KB Swing
3 Thrusters

(rest 0:30 between AMRAPS)

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