7 June 2012 – “3000+ Likes”

Yesterday, we got over 3000+ Likes when CrossFit HQ posted our photo on their Facebook Page!

Warm-up

Run to West Alabama and back

10 Push Ups

10 Air Squats

10 Minutes of Pull-up Practice (if you have pullups without a band, use this time to work on Bar Muscle-ups!)

 

WOD – “Friane”

21 PushPress (115#/80#)

21 Deadlift (115#/80#)

21 Pull-ups

21 HSPU

15 PushPress (115#/80#)

15 Deadlift (115#/80#)

15 Pull-ups

15 HSPU

9 PushPress (115#/80#)

9 Deadlift (115#/80#)

9 Pull-ups

9 HSPU

 

Cool Down

“Annie” (By Yourself or with a Partner)

50-40-30-20-10

Double Unders

Ab Mat Sit-ups

 

 

 

 

 

 

 

 

 

 

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