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071017

10
Jul

071017

CrossFit BattleCry – CrossFit


Nick Bradshaw, Call Sign Goose, was Maverick’s R.I.O., or Radar Intercept Officer. While clearly able to enjoy himself and have a good time, Goose was clearly more level headed than his partner Maverick, which is shown through his family and slightly more.

Warm-up

Warm-up (No Measure)

500m row

20 Jump squats

10 Thrusters

15 Pull ups

Skill Work

Weighted Pull-ups (6×2 Go Heavy)

Metcon

Goose Dies (Time)

3 RFT

12 Thrusters

5 Ring Muscle ups

400m Run

15 Box Jumps

Rx 115/80 24/20

Rx+ 155/110 30/24

20 min Cap

Cool Down

Cool Down 1 (No Measure)

-5 ea. side Lunge and Reach

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min

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