http://southhallcrossfit.com/wod/vamos/
Vamos
November 29, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row/Bike

Jumping Jacks

Samson

Frog Squats

Jumping Jacks

Push Up 2 Pike

Reverse Snow Angels

PVC Pass Thrus

PVC Front Rack Stretch

PVC Punter Swings

PVC RDL

Review w/ PVC

Strict Press

Weightlifting

Shoulder Press

65% x 5

75% x 5

85% x max reps

* In between sets, complete a set of 20 russian twists with the heaviest DB possible. (45/30lb.+)

Metcon

Metcon (Time)

3 Rounds

30 Russian KB Swings 70/53

25 Push Press 75/55lb

20/15 Cal Row

15 Toes-To-Bar
*18 Min Cap

Russian KB Swings are to eye level. Focus on a QUICK and aggressive extension of the legs and squeeze that butt!

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