CF61218

Hi Reps Fitness – CrossFit

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Warm-up

3 rounds:

• 20 Side to Side Jumps

• 10 Jumping Jacks

• 10 Jumping Lunges

2 rounds:

• 20 KB Hand to Hand Swing

• 10 KB Thruster /arm

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 Leg Swings /leg

Weightlifting

Thruster (3-3-3+)

• 3 reps at 65% of 1RM

• 3 reps at 75% of 1RM

• 3+ reps at 85% of 1RM

Deadlift (3-3-3+)

• 3 reps at 65% of 1RM

• 3 reps at 75% of 1RM

• 3+ reps at 85% of 1RM

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
BW = body weight, meaning, the weight of the barbell equals your body weight

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