Tuesday 1/12/16 - No Rush AMRAP


MAIN CLASS

W: 10:00 SLAMRAP (Slow AMRAP) High Knees ↑ Buttkickers ↓ 5 MU Transistions 10 Hollow Rocks 10 Thrusters Notes on MU Transition: Athlete should sit back on their shins and use their legs to drive, concentrating on a tight, fast turnover with the upper body.

M-1: 30-20-10 For Time: Sit-Ups Thrusters 95#/65# Row for Calories

FITNESS

F-1: 3 sets

6 Pull ups

6 Dips

*Advanced add weight

F-2: 3 Rounds for time

20 lunges*

30 sit ups

40 double unders/120 Singles

*Advanced add weight

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ashley@crossfitfargo.com
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