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Friday 1-22-16


Friday 1-22-16

*Reminder* This Saturday January,21 at 8 am come get your mobility on! Give your body a chance to actively recover, work out some of the mobility restrictions that continue to haunt you and learn how to change some of the bad habits leaving you at risk of injury and feeling tore up after the workout. This is a FREE class to CrossFit Reformation members or drop in fee for non members. Please RSVP via WODHopper.
Prep Work

4X:20 On :10 Off Air squats-Warmup pace

4X:20 On :10 Off Russian swings 53/35-Warm up pace again

4X:20 On :10 Off Beat swings- Same as above…


2 Min of Max plate burpees

Rest 1 min

How ever many plate burpees you got for time.

For example If I got 35 burpees in 2 min I am going to rest the 1 min and then try to get the same number of burpees in a faster time say 1:48. This does not mean sandbag the first 2 min. I still want to see a high number

For time

Get as far as you can in 8 min of


Ground to OVHD 155/115

C2B Pull ups
With a 45/35

5X:45 Jumping alternating lunges

*Hug the plate and tap the knee to the ground gently

Rest as needed in between rounds
Cool Down


Post results

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