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Events for September 17, 2016

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Rose City Ruckus

September 17, 2016

This is one of our favorite competitions of the year! There will be RX, scaled, and team divisions. Registration opens July 1st.

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WOD

10/21/2024
WARMUP (No Measure)

10 leg swings fb/ss

10 arm circles f/b

5 prone swimmers

5 yoga pushup

High knees

Butt kicks

10 alt lunge w passthrough

5 around the world e/s

10 KB/DB Kang squat

10 bottoms up Kb press + 10yd OH walk e/s

W bar

5 goodmorning

5 tempo BS (3/2/0)

5 BS

(3+3) 45%

(2+2) 60%

(1+1) 70, 75%

Pause back squat + back squat (6x(1+1) 80%+ every 2 minutes)
CONDITIONING (AMRAP - Rounds and Reps)

10 min AMRAP

6 alternating DB snatch

8 single arm DB push press (4 each side)

10 alternating goblet lunge

Contact Us

Phone: 903-534-7031

Email: info@premiercrossfit.com

Physical Address:
1906 Capital Drive
Tyler, TX 75701


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