Thursday, July 30, 2015

 October 3rd at CrossFit Hilton, aka Conviction Training Facility
Arm/Leg Swings
2 rounds of:
10 DB Thrusters
15 Hanging Knee Raises
20 Walking Lunges

Masters Tour Chipper
For time:
50 Thrusters
40 Toes 2 Bar
30 OH Med-ball Walking Lunge
20 Burpees over the Bar
***your goal is under 12:00***
Record which age group you completed in comments
Rx =
35-39 is 135/93# Thrusters and 20/14# Med-ball
40-49 is 115/73# Thrusters and 20/14# Med-ball
50-54 is 95/63# Thrusters and 20/14# Med-ball
55+ is 75/53# Thrusters and 14/10# Med-ball
Scaled=
35-39 is 95/63# Thrusters, Ab-mat Sit-ups and 20/14# Med-ball
40-49 is 75/53# Thrusters, Ab-mat Sit-ups and 20/14# Med-ball
50+ is 65/43# Thrusters, Ab-mat Sit-ups and 20/14# Med-ball

PMOD
Run 800m
   Rest 1:00
Run 400m
   Rest :30
Run 200m
Rest :30
Run 400m
Rest 1:00
Run 800m
Post total time

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