3 Rounds for time of:
25 m walking lunge in front rack, 135/95lbs
10 Clean and Jerk 135/95lbs
5 Muscle ups
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Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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5 comments:
16:04 but I seriously cheated (on accident). I did pull-ups instead of muscle ups but I should've done 3 pull-ups and 3 dips for each muscle up. My time would've been closer to 25 if I wouldn't have cheated. 65# for clean and jerk, 45# for walking lunges.
18:05 rx'd
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