CrossFit Mutare | 07-30-16
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07-30-16

28 Jul 07-30-16

CrossFit Mutare – Spartan

SMFR Warm-up (No Measure)

SMFR

Posterior Chain

Quads

Shoulders

Traps

Warm-up

3 rounds

100m Run

20 lunges

30 jumping jacks

Metcon (Time)

Team of 2

200m Run

400 Team Bucket Brigade 75/53 bucket can not touch ground or 5 team burpees for every bucket drop

30 burpee over partner plank hold any time partner drops plank must switch

400 m Run tethered

40 Team Wall Ball 30/20 ball never drops on floor or 10 team burpees

200 Jump Ropes while partner holds bar 65/45 over head switch any time partner drops bar

400 kettlebell run anytime KB switches partner 5 team push ups 75/53

Partner 800m tetherd run

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