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Thursday 04.26.2018

POSTED ON April 25, 2018

Thursday | 04.26.2018

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Warm Up
 
5/5 Lateral Box Step-ups
10 Lemon Squeeze
5-7 Hollow to Arch Kips with Rise
5/5 KB High Pull
5 Push Jerks
 
x3-4 Set
 
Foundation:
 
A. Back Squat 5 Sets of 3 @80%-85%; Rest 2-3min
 
Metcon:
 
Level 1 (RX)
 
3 Rounds For time
 
7 Hang Power Clean and Jerk 155/105
7/5 Bar Muscle-ups
Level 2 (Intermediate)
 
3 Rounds For time
 
7 Hang Power Clean and Jerk 135/95
7/5 Bar Muscle-ups
 
Level 3 (Beginner)
 
3 Rounds For time
 
7 Hang Power Clean and Jerk 95/65
7/5 Jumping Bar Muscle-up Transitions
  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

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  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

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  • CrossFit has changed the way I live my life. At Crossfit Up Dog I look forward to getting up and hitting the box, so I can see results day in and day out. I do not always meet my goals, but with CrossFit I have learned to appreciate progress – progress that is tangible.

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