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Friday

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Friday

CrossFit Ktown – CrossFit

A): Joint Mobility (No Measure)

Shoulder Shrugs (for. and Back) x 10

Arm Circles (both ways) x 10

Hula Hips x 10

For./Back. Bends x 10

Leg Swings (both ways) x 10

Boot Strappers x 10

Normal/Wide/Close Squats x 10

Hindu Push-Ups x 10

Table Makers x 10

SP B): Clean and Jerk (3 singles @ 90%)

FX B): Thruster (EMOM 10 min building to heavy single)

out of the rack

C): Bulger (Time)

10 Rounds for time of:

150m Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 135#

7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
– front squats from ground

– ladies use 95#

By | 2015-10-22T21:57:16+00:00 October 22nd, 2015|WODS|0 Comments

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