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Wednesday, 17 April 2013

CrossFit Greenlyn WOD Thursday 18/04


Warm up:
100m Run
30 Push Ups
15 Lateral Lunges

100m Run

CrossFit Greenlyn Chipper #230 Snatch Squats onto Medicine Ball (30/10)
30 Shuffle 5m Runs
30 KB Swing 2s Pause on Top (24/16)
30 Knee 2 Elbows
30  Box Jump, and Squat on the Box
90s Total HSPU ( Minimum of 10 sec Increments)
30 KB to Goblet Squat onto Medicine Ball (24/16)
30 Wall Ball 'two fer one' (10/7.5)
30 Overhead Squats onto Medicine Ball (40/20)
30 Medicine Ball Pike Situps (10/7.5)
30 Full Kips (Right through Kip without the Chin to Bar)
30 Thrusters onto Medicine Ball (40/20)

(45 min Limit)