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4-19-2017

19
Apr

4-19-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-up w/Run (No Measure)

Run 400m

Bear crawl

Frankenstein walk

Worlds Greatest Stretch

3R of

10 KB Swings

10 AB mat sit-ups

10 Air Squats

PVC pass throughs

ATS stretch 2 min

Metcon

Cameron (Time)

For time:

50 Walking lunge steps

25 Chest to bar pull-ups

50 Box jumps, 24”

25 Triple-unders

50 Back extensions

25 Ring dips

50 Knees to elbows

25 Wallball “2-fer-1s”, 20#

50 Sit-ups

5 Rope Climbs, 15′
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here
35 minute time cap**

[Scale 1]:

No Change

[Scale 2]:

30 Walking Lunges

25 Barbell Pull-Ups

35 Box Jumps (20/12)

100 Single Unders or 50 Double Unders

25 Good Mornings (45/35)

25 Push Ups

30 Knee Tucks

25 Wall Balls (14/10)

30 AB Mat Sit-Ups

10 Get-Ups

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