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4-17-2017

17
Apr

4-17-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-Up KC1 (No Measure)

Row 500m,

walking lunges,

bear crawl,

20 Squats,

10 Push-ups,

repeat.

Metcon

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
40 min time cap **

Rx – DL is 250/205#

Rx – Box Jumps 30/24″

Rx – Wall Balls 20/14#

Rx – Plate run 45/25#

Scale 1:

10 scaled HSPU w/2-3 ab mats

15 DL 200/155#

25 Box Jumps 24/20″

50 banded pull ups or pull ups to high rings

100 Wall balls 14/10

200 single unders

400 m run with 25/10 plate

Scale 2:

10 handstand kick-ups

15 DL 150/95#

25 Box Jumps 20/12″

50 Ring Rows

50 Wall balls 14/10

100 single unders

200 m run with 25/10 plate

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