September 2015 - RCF NuernbergRCF Nuernberg


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Front Squat

10X3 at 1.1XBW

——then—–

FUN!

AMRAP 8 Min of:

2-4-6-8-10………

Power Clean (60/45)

Box Jump Overs (24/20)

AMRAP 8 Min of:

2-4-6-8-10………

Power Clean (60/45)

Box Jump Overs (24/20)

5 rounds for time of:
Run, 200 m
15 Sumo Deadlift High-pulls, 50/35 kg
15 GHD Sit-ups

5 rounds for time of:
Run, 200 m
15 Sumo Deadlift High-pulls, 50/35 kg
15 GHD Sit-ups

Push Press 2-2-2-2-2-2-2

and

For time:
30 Double Unders
15 Push Press
25 Burpees
15 Push Press
30 Double Unders

Push Press 2-2-2-2-2-2-2

and

For time:
30 Double Unders
15 Push Press
25 Burpees
15 Push Press
30 Double Unders

Every 3 mins for 15 mins do:
Row, 300 m
20 Medicine Ball Cleans, 20/14 lbs

Every 3 mins for 15 mins do:
Row, 300 m
20 Medicine Ball Cleans, 20/14 lbs

Complete as many rounds as possible in 18 mins of:
3 Muscle-ups
7 Deadlifts, 130/90 kg
25 Wall Balls


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