CrossFit Grinder » October 2, 2014

7256 Roswell Rd NE,
Sandy Springs, GA 30328
Phone: (678) 274-9390
Email: Info@crossfit-grinder.com

October 2, 2014

October 01, 2014
Off

Warm-up Progression

5 EMOM
5 Strict Press @ 70 % 1 RM

Skill: Kipping pull up, Butterfly Pull up, Muscle up
10 minutes

WOD: “Apocalyptica”
Minutes 0-10
21-15-9
Power Snatch 95/65
Pull ups
Minutes 10-20
5 Rounds:
8 DL 225/135
10 Box Jumps 24/20
12 Knees to Elbows

Buy out:
50 Sit ups
50 Hollow Rocks

**If you finish the workouts in less than 10 minutes, the remainder of that 10 minutes is rest**

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