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OUR BLOG

WOD – Monday, 09/04/2018

By admin | In CrossFit Rocks | on April 7, 2018

CrossFit Rocks – CrossFit

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George and Jess riding into the new week like..

Warm-up

Warm-up (No Measure)

3 rounds

100m run

5 kettlebell swings

5 push ups

5 kip swings

Set up for workout

Metcon

Hansen (Time)

5 Rounds for time:

30 Kettlebell Swings, 70#

30 Burpees

30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here

Advanced Athlete Extra Work

Split Jerk (1-1-1-1-1-1)

Gymnastics strength WOD

Metcon (No Measure)

5 sets of:

10 ring swings

https://www.youtube.com/watch?v=nJIzEhihSgM

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