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Sweat Sessions CrossFit Roseville

Pre-Wod:
7 min AMRAP:
5 Thruster 45/35-lb
4 Burpee Box Jump Over
3 Strict Chest-2-Bar


Ankle Flexion Archetype


Pistol Warm-Up & Progressions

Workout of the day for Friday, April 29th, 2016:

Row 2k (Or 1 Mile Run)
50 Alt. Pistols (Or 100 Goblet Squats with Side-Butt Band)
30 Hang Clean 70-80% 1RM

“After Party”
Death by 10 Meters

Sweat session Workout for Friday, April 29th, 2016:
3 Rounds:
10 Burpees
1 Round Side-Butt
3 x “Squat Therapy”

16 minute AMRAP:
80 Dubz
Run 400M or 500m Row
20 Alt. Dumbell Strict Press
10 Russian KB Swing
5 Dips