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General/Competitive Fitness 10.11.14

10
Oct

General/Competitive Fitness 10.11.14

Our friends over at YMCA CrossFit lost one of their members this week and in honor of their member Rich Hart we will be performing todays workout. When things get a little hard today remember why you are working out! Our thoughts and prayers  go out to the Hart Family.

Prep Work
Team Stretch

“Hart Attack”
5 Rounds total

First 4 Rounds
490 meter run
10-burpee pullups bar must be 6in away from hand.
10-Weighted abmat situps 35/25
10-Deadlifts 225/155
10-weigjted russian twists 35/25 (rep scheme 1,1,2,2,3,3,etc.)

5th Round is 9 reps of everything.

Cool Down
Mobility
Post results

4 Responses

  1. Rema Imperial

    I got to beginning of my fifth rounds(490m run). I scaled the deadlift weight to 135#. Awesome combo of strength and conditioning workout;)

  2. Cash

    Loved this workout 🙂
    28 min
    135 DL
    25lb plates for RT and abmat sit ups
    Strict pull-ups

    gave ” Our Hearts in memory of HART”

  3. Sarah

    Finished my 4th round run at 30min. Did 155lb DL then moved down to 135lb. 25lb sit sit ups and twists. Green band for pull-ups. It was a brutal one but for a great cause!

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