CIA CrossFit Kettlebell Training Centennial, Colorado Fitness: December 13, 2009


Sunday:  12/13/09
It it SUNDAY and if you go outside here in Colorado, you just might blow away to Kansas!!!!!

Objective for today....

Go Heavy!!!


Jump Rope:  200 Double Unders
Back Squat - Max Wt.
Between attempts:
       Do max Pullups / Max Dips / Max Pushups 
       15 GHD Sit-ups / 15 GDH Back Extentions

Dead Lift - Max Wt.
Between attempts:
       Do max Pullups / Max Dips / Max Pushups 
       15 GHD Sit-ups / 15 GDH Back Extentions

Clean and Shoulder Press - Max Wt.
Between attempts:
       Do max Pullups / Max Dips / Max Pushups 
       15 GHD Sit-ups / 15 GDH Back Extentions



ENJOY!



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Posted by CIA - Agent Meier at 12/13/2009 11:12 AM
Categories: WOD
Tags: CrossFit Colorado CrossFit Fitness Program Colorado CrossFit Denver Centennial Crossfit Kids Fitness Colorado BEST Kettlebell Training Denver Fitness for Teens Aurora Fitness for Teen Centennial
 

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