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Glory,Glory Man United!


Chipper:

100 Thrusters

90 sit-ups

80 push-ups

70 sit-ups

60 burpees

50 sit-ups

40 lunges

30 sit-ups

20 pull-ups (strict)

10 sit-ups

*After every round of sit-ups complete a 400m run (approximately 2:30 minutes)

*sub bent rows for pull-ups (hold at top for 3 seconds on the bent rows)

*use barbell, dB or kb for thrusters


Warmup: 5 minute run

Then 3rds

10 squats

10 squat jumps

30 sec plank

20 sec hollow hold


Mobility: couch, chest, overhead wall, pigeon

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12 Comments


Did this today minus the running, it was a good one!

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deroh0
deroh0
Apr 12, 2020

52:39 100 thrusters @45#DB 80 Ring PUshups 60 burpees 40 toes to bar 20 strict pull-ups 2:30 of heavy bag work after every round of sit-ups.

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CrossFit Ardor
CrossFit Ardor
Apr 11, 2020

This was definitely a long one!

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Dawn Lataille
Dawn Lataille
Apr 11, 2020

Holy. Shit. 1 hr 5 min just on chipper. 50 lbs thrusters & rows Substituted rower for running

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CrossFit Ardor
CrossFit Ardor
Apr 11, 2020

Family Fun! 😂


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