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Happy Birthday Emilio!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Jog

20 Jumping Jacks

20 Mountain Climbers

10 Squat Jumps

10 Box Step-Ups

Strength

Metcon (Weight)

3 SETS FOR QUALITY

8/8 Bulgarian Split Squats*

10 Decline Tempo Push-Ups (31X1)**

*Keep Loading Moderate

**Feet on (1) or (2) 45# Plates

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

3 SETS FOR REPS

1:00 – Max Back Rack Lunges (95/65)|(65/45)

1:00 – Max “Perfect” Push-Ups*

1:00 – Max Box Jumps (30/24)|(24/20)

1:00 – 150m Sprint

-Rest 1:00 b/t Sets-

*1111 Tempo on Push-Ups

(Score is Reps)