07/20/16: Split Presses, Push Ups and Burpees

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Summer Deal for College Students:  Welcome home for the summer!  We're offering our college students the same deal as previous years:  $250 for Unlimited Training while you're home...call, email or stop by the gym to sign up/get started!

Kettlebell Kitchen Meal Delivery:  The complete menu, along with ingredient lists and nutrition facts can be found here on their website.  Ordering instructions and FAQs can be found here.

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WOD:

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Boot Camp:

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A.) Split Press:  Light x 10, Every Other Minute, 5X

B.)  3X:

AMRAP 4:

2X:

10 Push ups

10 Burpees

With Remaining Time:  Max Calorie Row

Score = Lowest Calorie Row of 3 Rounds

Post results to comments!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) Split Press:  Light x 10, Every Other Minute, 5X

B.)  3X:

AMRAP 4:

2X:

10 Push ups

10 Burpees

With Remaining Time:  Max Calorie Row

Score = Lowest Calorie Row of 3 Rounds

 

Post results to comments!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.) Split Press:  Light x 10, Every Other Minute, 5X

B.)  3X:

AMRAP 4:

2X:

10 Push ups

10 Burpees

With Remaining Time:  Max Calorie Row

Score = Lowest Calorie Row of 3 Rounds

 

Post results to comments!

Optional: EWOD/CoreWOD