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June 22 2016

21
Jun

June 22 2016

Jen R GSiS15 Box

June 22 2016

Camp Cheerful is looking for volunteers again this Saturday at 1PM for the cabin turnover with the new set of campers. Coach David will not be available due to a seminar for Olympic Weightlifting coaches, so please email him if you’re interested in helping at david@crossfitstrongsville.com

STRENGTH
Push Jerk or Split Jerk 5-5-5-5-5

WOD
4 rounds for time of:
10 Kettlebell Swings, (70/53) (53/35) lbs
10 Front Rack Lunges, (95/65) (75/55) lbs
10 Box Jumps, 24/20 in/Step Ups Permitted for Fitness Rx
1 Rope Climb, 15 ft/ 2 Rope Climb Progressions

This 4 RFT WOD is meant to be a little heavy on the Swings and Lunges, so give it what you can with proper form while maintaining a strong back. The Lunges are 10 total, alternating 5 per leg. For the Rope Climb Progressions, focus on using your leg-lock technique and make 2 ascents as high as possible or still work from the Ground to Standing position, as needed.