April 14, 2018

April 23-27: Bring a friend week!

May 12th: 5 year anniversary party!!
4/14

Warm-up
“Roxanne”
*Do a burpee every time the song says Roxanne
Followed up by coaches choice warm up
Metcon (Time)
Teams of 3
Buy in: 1200m row (alternate every 400m)
125 Kettlebell swings 53/35 (Adv. 70/44)
Then...
30 rounds (Alternate full rounds)
3 pull ups
3 Clean and jerk 115/75 (Adv.135/95#)
3 box jumps 24/20"
Then...
125 Kettlebell swings 53/35 (Adv. 70/44)
Cash out: 1200m row (alternate every 400m)
*40 minute time cap
**Scale barbell weight to make sure 3 reps are done unbroken every round.

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