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Retribution Chipper 2014

21
Apr

Retribution Chipper 2014

Crossfit Garage, Crossfit Towne Lake – CrossFit

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections

Metcon

Retribution chipper 2014 (Time)

50 Kettle Bettle Snatches 1.5/1pd
40 Hand release Pushups
30 Chest to bar
20 Burpees to plate
10 OH Walking Lunges 135/95
Above is RX+
RX does:
50 KBSwings 1.5/1pd
40 Hand Release Pushups
30 Pullups
20 Burpees to plate
10 Barbell walking lunges(front rack)135/95

Scaled does:
50 KBSwings 1.5/1pd
40 Hand release pushups
30 Ring rows
20 Burpees to plate
10 Barbell walking lunges(back rack) 95/65

Super Friend Stretching

Weighted Back Extensions

With weight held to chest.

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