Crossfit Lake Wylie
221 Lattitude Lane
Lake Wylie, SC 29710
(803) 701-7170

Forging Elite Fitness

tuesday- 07/29/2014

Main – CrossFit (No Measure) 2 Rounds 15 Air squats- Hold 3 seconds in bottom 15 Push ups 15 Ring rows Back Squat (4×4@90%) Metcon (Time) “Power Elizabeth” 21-15-9 Power clean 135/95# Ring dips Share and Enjoy Tweet

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Saturday- 07/26/2014

Main – CrossFit (No Measure) 2 Rounds 9 Jumping squats 7 Ring rows 5 inch worms Metcon (Time) Partner Workout For time 30 Shoulder to overhead 95/65# 1 Mile run 60 Pull ups 1 Mile run 100 Burpees Share and Enjoy Tweet

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Friday- 07/25/2014

Main – CrossFit (No Measure) 3 Rounds 250m Row 15 Wall Balls Metcon (No Measure) 7×7 Strict pull ups Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Wall balls 20/14 5 Box jumps 24/20″ 10 Wall balls 10 Box jumps 15 Wall balls 15 box jumps (Increase by 5 reps each round) Share and…

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Thursday- 07/24/2014 Boot camp

Main – CrossFit BootCamp Metcon (Time) 4 rounds 400m run 10 burpees 15 wall balls 20 box jumps. Share and Enjoy Tweet

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