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

Forging Elite Fitness

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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Wednesday- 07/23/2014

Main – CrossFit (No Measure) Group warm up 100m Butt kicks 100m Shuffle 100m Sprint 10 minutes foam rolling Metcon (Time) 4x400m Run *Rest 1:1* 100 Ab mat cash out Share and Enjoy Tweet

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Tuesday- 07/22/2014

Main – CrossFit (No Measure) Group warm up 3 Rounds NOT for time 250m Row 15 KBS Metcon (Time) With a running clock… 3 Rounds 12 Front squats 135/95# 30 Double unders *At 10 minutes* 3 Rounds 12 Shoulder to overhead 115/75# 30 Double unders *At 20 minutes* 3 Rounds 12 Thrusters 95/65# 12 burpees…

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