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11/20/17

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CrossFit 845 – CrossFit

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Cash Out

Metcon (No Measure)

Coaches Choice

11/20/17

By: 0

CrossFit 845 – Poughkeepsie – CrossFit

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Ca$h Out

Metcon (No Measure)

Coaches choice

11/20/17

By: 0

CrossFit 845 – Poughkeepsie – CrossFit Lite

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Ca$h Out

Metcon (No Measure)

Coaches choice

Crossfit

By: 0

CrossFit 845 – CrossFit

Warm-up (No Measure)

3 Rounds

10/8 cal’s ass. bike

20 lunges

3 Strict pull ups

EMOM

8 Minutes

1st Minute 25 Sec Hollow Body Hold

2nd Minute 30 Russian Twists

Metcon (AMRAP – Rounds and Reps)

20 Minute

15 Wallballs (20#/14#)

20 Cal row

25 Db thrusters ( 50#/35#)

11/16/17

By: 0

CrossFit 845 – Poughkeepsie – CrossFit

Weightlifting

3 Shoulder Press + 2 Push Press (Est. a heavy complex)

Metcon

Metcon (AMRAP – Reps)

9 – AMRepsAP

1,1,15secHB, 2,2, 15secHB, 3,3, 15secHB….

Ring Dips

HSPU

Hollow Body(Hold)
TOTAL Reps for Rings Dips and HSPU’s only