North Raleigh Crossfit Creatd by Cardinal Gru Marketing
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©2017 NORTH RALEIGH CROSSFIT. 

CARDINAL GROUP MARKETING

08/07/13

March 8, 2017

08/07/13

August 6, 2013

 

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Strength

1) HBBS:
2×5 @ 65%, rest 90 sec
3×5 @ 70%, rest 90 sec

2a) 3×10 KB Step-ups (1 KB each hand) – Heavy, rest 60 sec

2b) 3×6 Good Mornings, rest 60 sec

Notes:
* HBBS is based off of 90% of your HBBS 1RM
** 2a and 2b are supersets.  Do one set of 2a then one set of 2b. Repeat until all sets are completed.

Conditioning

1 minute ME Burpees w/Lateral Jump Over the Bar

-then (no rest)-

7 minute AMRAP of:

15 OHS @ 95/65#
30 Double-Unders

-then (no rest)-

1 minute ME Lateral Burpees w/Lateral Jump Over the Bar

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North Raleigh Crossfit Created by Cardinal Group Marketing
North Raleih Cross Fit