Titanium Crossfit Comox Valley Courtenay BC

Beginner

April 25, 2018

4 rounds of: 10 One Arm DB Snatch 10 One Arm Overhead DB Lunges 70ft Front Rack Carry 10 One Arm DB Snatch 10 One Arm Overhead DB Lunges 70ft Front Rack Carry Beg(30/15) Int(40/25) Adv(50/35)

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April 24, 2018

10,9,8,7,6,5,4,3,2,1 Burpee Pull-ups 100m Run between rounds

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April 23, 2018

AMRAP in 16 minutes: 10 Overhead Lunges 8 Pull-ups 8 Ring Dips Beg (45/25) Int(65/45) Adv(95/65)

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April 20, 2018

Every Minute on the Minute for 12 Minutes: Odd minutes= 60y sprint Even minutes= Max Rep Wall Balls (20/14)

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April 19, 2018

“Grace” 30 Clean and Jerks (135/95)   OR   “Isabel” 30 Snatches (135/95)

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April 18, 2018

800m Run 21 Push Press 400m Run 15 Push Press 200m Run 9 Push Press Beg(75/55) Int(115/75) Adv(135/95)

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